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1080p is the bare minimum, but TikTok compresses so much that even in 4K it's gonna be degraded. I'd say export in 1080p/60fps at least, it looks good on the app.
What really matters is that TikTok's gonna compress everything anyway, so unless you post directly from your phone, you're gonna lose quality!
Personally I export in 1080p/60fps like they recommend but the catch is the format - you really gotta make sure you're using a codec that TikTok likes (h.264 rather than h.265), otherwise the app's gonna re-compress it even more and it looks really ugly. And watch out for aspect ratio, TikTok is 9:16 vertical mostly, so if your video isn't in the right format from the start it's gonna zoom in weird!
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