Optimal settings for long screen recordings

[SaintDevil]

Hello. I want to record some online classes that are one-two hours long and I'd like the video size to be 200-400mb, also normal quality and fps>30 desirable. Can you help me with the perfect settings?

I'm on a laptop ASUS M509dj.
AMD Ryzen 5 3500U(+ RX Vega 8)
Nvidia GeForce MX230