There are any number of combinations to choose under the various the settings options.
Below is a set that I have used for emailing FCP files and have had few problems or complaints on the receiving end.
You can start with these and try an export, view it, and make any changes you think you’d like (including the “SIZE” setting.)
You can then just drop the new file right into an open email window on the Mac and send it.
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File> Export > Using Quicktime Conversion
Format: Quicktime Movie
Options…
Video
Settings…
Video compressor – Sorenson Video 3
Quality: Low
Frames per second: 15
? Key frame: every 30 frames
Limit Data Rate NOT CHECKED
Size:
Custom – 240×180
Sound
Settings…
Compressor: IMA 4:1
Rate: 16 kHz,
Size: 16 bit,
Use: Mono