I use Screenflow to record and edit all our videos. I record everything on a UHD 27" display, so the files are big.
The export settings depend on where the video is being shown (download or via a website).
When I upload to our YouTube channel I upload the highest possible quality because YouTube handle the conversion and auto switch to the most appropriate sized video for the viewer.
When we do a downloadable video course I do downsize them, otherwise, you end up with a multi-gigabyte download. I don’t have the exact settings with me at the moment. It depends on your viewers, are they viewing it on a fancy new 50" TV or on a laptop? My best advice is to size appropriately for your viewers.