Quick answer: Open your .MOV file in QuickTime Player → File → Export As → choose 1080p or 720p. That's the fastest way. For better compression, convert to MP4 with H.265 using HandBrake or MediaOptim.
How to Compress a QuickTime Video on Mac
QuickTime .MOV files recorded on Mac or exported from screen recording can be surprisingly large. Here are four ways to compress them, from the simplest to the most powerful.
Why QuickTime Files Are So Large
.MOV is a container format — it can hold video in various codecs. The problem is that QuickTime Player's recordings and many exported .MOV files use Apple ProRes or high-bitrate H.264, which prioritizes quality over file size.
A 1-minute screen recording at 4K can easily be 500 MB. The same content exported as H.265 MP4 is 30–60 MB with no visible difference on screen.
Method 1 — QuickTime Player Export (Built-in, Free)
Fastest option. No extra software needed.
- 1Open your .MOV file in QuickTime Player
- 2Go to File → Export As
- 3Choose your target resolution: 4K, 1080p, 720p, or 480p
- 4Click Save
Typical results from a 500 MB 4K .MOV:
→ Export as 1080p: ~150–200 MB
→ Export as 720p: ~60–100 MB
→ Export as 480p: ~25–40 MB
Method 2 — Convert to MP4 with H.265 (Best Compression)
Using HandBrake (free). Keeps same resolution, much smaller file.
- 1Download HandBrake from handbrake.fr and open it
- 2Drag your .MOV file into HandBrake
- 3Under "Preset", choose "HQ 1080p30 Surround" (or 720p version)
- 4Under "Video", change Codec to H.265 (x265)
- 5Set RF quality to 22–24 (lower = better quality)
- 6Format at top should be MP4
- 7Click "Start Encode"
Method 3 — MediaOptim (Batch, Drag-and-Drop)
Best for multiple files or if you don't want to learn HandBrake settings.
- 1Open MediaOptim and drag your .MOV files (or a folder)
- 2Choose a quality preset
- 3Click Compress — originals are kept until you confirm
Method 4 — FFmpeg in Terminal (Power Users)
Install once, run on any number of files with a single command.
Install FFmpeg:
Compress a single file:
Batch compress all .MOV files in a folder:
Should You Keep .MOV or Convert to .MP4?
For storage and sharing: convert to .MP4 (H.265). It's 30–50% smaller and plays on everything.
For video editing: keep the original .MOV as your source file. Edit with the original, export the final output as compressed MP4. Never compress your editing source.