OBS is free open source, which means instead of a paid for license and/or support, the onus is one you to research and figure stuff out for yourself, for the most part. Some folks may be willing spoon feed you answers, but others, like myself, will be more inclined to point you in the right direction, and let you do the research yourself.
This is some related notes I saved from reading posts in this forum.. again to get you started... there are LOTS of recent discussions on this in this forum
https://obsproject.com/forum/threads/best-settings.140188/#post-514693 @FerretBomb comment #2
1) NEVER RECORD TO MP4 DIRECTLY, FOR ANY REASON.
..snip...
2) Record using CQP or CRF, not CBR. CBR is only used for streaming, where the back-end infrastructure requires it. CQP/CRF are quality-target based encodes, and will use as much or as little bitrate as is needed to maintain a constant image quality. No wasting bitrate on simple/slow scenes, no choking on fast-moving or complex scenes. 22 is a good starting point. 16 will result in much larger files, but near-perfect video. 12 should only be used if you plan to edit and re-encode later, and will be VERY large. Anything lower than 12 shouldn't be used unless you know exactly why you need it, and what problems it can cause.
and from
@qhobbes post a couple of months ago (Jun 9 2021)
Look-ahead allows the encoder to dynamically select the number of B-Frames, between 0 and the number of B-Frames you specify. B-frames are great because they increase image quality, but they consume a lot of your available bitrate (you should use CQP for recording so bitrate is not an issue), so they reduce quality on high motion content. Look-ahead enables the best of both worlds. This feature is CUDA accelerated; toggle this off if your GPU utilization is high to ensure a smooth recording.