What is the lowest quality of video that can be provided as a proof?

So what settings can be used to be accepted as proof my passage? Now my settings in OBS is from 1280x720 to 960x540 and 30 fps. I can do from 1280x720 to 640x360 at aspect ratio 16:9. Will it be normal? I guess if there are different aspect ratios when scaling, then it is difficult for the system to work.Also my computer can work normally at high settings that can be enabled but cant normally record at low-quality((((.

How can I speedrun on a weak pc? My PC: graphics - AMD Radeon 6670 CPU - AMD Athlon(tm) 64 x2 Dual Core Processor 5200+ 2.7 GHz RAM - 4 Gb I am speedrunning Hollow Knight and my pc can not stably output 30 fps with OBS studio and livesplit

Problem with PC, not obs

I have very old PC and my OBS automaticaly choosed low-quality video. How i can set obs to normal quality and normal fps?