I started on the bitrate I used 400Kbps, and on the fps I started with 30, but it lags and really is blurry. On the format I have to use H.264, because with VP6 doesn’t work on VLC and mobile devices.  The audio should be AAC or MP3. If it is MP3, make it Stereo, 44100Hz, 128kbs for best results. AAC audio is preferable.

But the fps at 30 didn’t work, I increased the to 50 and voila it started to work nicely, no buffering nice quality, increasing to 60 even better.

I think lower then 50 fps doesn’t work well and it doesn’t work with the VLC also.

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A word about fps, the higher the better but at the cost of bandwidth. Each frame has a size, so frame size X fps  = total bytes/s approx. Then you have to consider number of keyframes, the more the better motion capture details but even higher bandwidth needed.

For h.264 for example each level of encoding limits the fps and frame size that you can use for best results. Our eyes practically cannot see the difference between 15 and 18 fps, then 18 and 20,  so for web 15 fps will seem very good at the same time saving bandwidth.

For webchats for example like skype etc 12 to 15 is best. For broadcasting a football match over the web 24 – 30 will be ideal if you broadcasting for flash players only, but for devices, android and apple iphones, it is better to use 50 to 60 fps.

Take a look at http://en.wikipedia.org/wiki/H.264/MPEG-4_AVC#Levels