How to Convert MOV to MP4: Complete Guide
MOV is Apple's QuickTime container format, widely used by iPhones, iPads, and Mac software. While MOV works flawlessly in the Apple ecosystem, sharing MOV files with Windows and Android users often causes playback issues. Converting MOV to MP4 preserves the same high-quality H.264 or HEVC video while wrapping it in a universally compatible container. In many cases, this conversion is fast because it only requires remuxing rather than full re-encoding.
Try It Now — Free →Understanding MOV and MP4: A Shared Heritage
MOV and MP4 are closely related formats that share significant DNA. Apple's QuickTime MOV container was the basis for the MPEG-4 Part 14 (MP4) standard. Both can contain H.264 video with AAC audio, which means conversion between them is often simpler than converting between fundamentally different formats like AVI and WebM. When a MOV file uses H.264 video and AAC audio, the conversion to MP4 may only require remuxing (repackaging the streams without re-encoding), resulting in zero quality loss and near-instant conversion times. However, MOV files from newer iPhones often use HEVC (H.265) video and may need re-encoding to H.264 for maximum compatibility.
MOV vs MP4: Key Differences
Despite their shared origins, MOV and MP4 differ in important ways.
| Feature | MOV | MP4 |
|---|---|---|
| Developer | Apple (QuickTime) | ISO/MPEG (open standard) |
| Primary Platform | macOS, iOS | All platforms |
| Windows Support | Requires QuickTime or VLC | Native in all media players |
| Android Support | Partial (codec-dependent) | Full native support |
| Video Codecs | H.264, HEVC, ProRes, Apple Intermediate | H.264, H.265, AV1 |
| Professional Codecs | ProRes 422/4444 support | Limited ProRes support |
| Social Media Upload | Sometimes rejected | Universally accepted |
| File Extension | .mov | .mp4, .m4v |
How to Convert MOV to MP4 Step by Step
- 1
Check Your MOV File's Codec
Before converting, identify the video codec in your MOV file. If it uses H.264 with AAC audio, a simple remux (container change) may be possible with zero quality loss. If it uses HEVC or ProRes, re-encoding to H.264 will be required.
- 2
Upload Your MOV File
Select the MOV file from your device. iPhone recordings typically range from 100MB to several GB depending on length and resolution (4K at 60fps creates very large files).
- 3
Select MP4 as Output
Choose MP4 as the target format. If a remux option is available and your MOV uses H.264+AAC, prefer remuxing for lossless, instant conversion.
- 4
Configure Settings if Re-encoding
If re-encoding is needed (HEVC or ProRes source), set the video codec to H.264, CRF 18-20, and audio to AAC at 192 kbps. For 4K iPhone footage, consider downscaling to 1080p to reduce file size dramatically.
- 5
Download the MP4 File
Download the converted file and test it on your target device. Verify that the audio, video quality, and any embedded metadata (GPS location, creation date) are preserved.
Recommended MOV to MP4 Conversion Settings
Settings depend on whether your MOV uses H.264 or HEVC/ProRes video.
Remuxing preserves 100% quality and completes in seconds. Only re-encode when the source codec is not MP4-compatible.
H.264 High Profile provides the best compression efficiency while maintaining universal compatibility across all devices.
iPhone footage is typically high quality, so use lower CRF values to preserve detail. CRF 18 is visually lossless for most 4K content.
MOV files from iPhones typically use AAC audio already. When remuxing, the audio stream passes through unchanged.
MOV files from iPhones contain valuable metadata including GPS coordinates, creation timestamp, and camera settings. Ensure these are preserved during conversion.
iPhone videos often have a rotation metadata tag for portrait/landscape orientation. Ensure the MP4 player correctly interprets this tag, or bake the rotation into the video stream.
Common MOV to MP4 Conversion Issues
Converted MP4 plays upside down or sideways
iPhone MOV files use a rotation metadata tag. Some converters strip this tag during conversion. Re-convert with rotation metadata preservation enabled, or rotate the video stream to match.
Audio works but video shows green frames
This happens when converting HEVC MOV files without proper HEVC decoder support. Ensure your converter supports HEVC (H.265) decoding, or update to the latest version.
File size is much larger after conversion
If you are re-encoding from HEVC to H.264, the output will naturally be larger because H.264 is less efficient than HEVC. Accept the trade-off or keep the HEVC codec by remuxing to MP4 (though compatibility may vary).
Slow-motion video loses its effect
iPhone slow-motion MOV files store high-frame-rate segments with metadata for playback speed. Ensure the converter preserves the edit list or frame rate metadata that controls slow-motion playback.
ProRes MOV file produces low quality MP4
ProRes is a professional editing codec with very high quality. When converting to H.264, use CRF 16-18 and the High profile to preserve as much detail as possible from the ProRes source.
Frequently Asked Questions
Can I convert MOV to MP4 without losing quality?
Yes, if your MOV file uses H.264 video and AAC audio. In this case, the conversion is a simple remux (container change) with zero quality loss. If the MOV uses HEVC or ProRes, re-encoding is required and some quality loss occurs.
Why does my iPhone save videos as MOV instead of MP4?
Apple uses the MOV container by default because it supports Apple-specific features like ProRes, slow-motion metadata, and advanced HEVC encoding options. You can change this in iPhone settings under Camera > Formats to use "Most Compatible" (H.264 MP4).
Is MOV higher quality than MP4?
Not inherently. Both containers can hold the same codecs (H.264, HEVC) at the same quality. MOV supports professional codecs like ProRes 4444 which are extremely high quality, but the container itself does not affect video quality.
How long does MOV to MP4 conversion take?
If remuxing is possible (H.264+AAC source), conversion takes seconds regardless of file size. If re-encoding from HEVC/ProRes to H.264, expect 3-10 minutes per 10 minutes of footage depending on resolution.
Will my iPhone video metadata be preserved?
Most converters preserve basic metadata like creation date. GPS location, camera settings, and lens information may or may not be copied depending on the tool. Check the output file properties after conversion.
Can I convert 4K MOV to 1080p MP4?
Yes, downscaling from 4K to 1080p during conversion is common and reduces file size by approximately 75%. The resulting 1080p video still looks excellent on most screens.
What about Live Photos from iPhone?
Live Photos consist of a HEIC image and a short MOV video clip. The MOV clip can be converted to MP4 independently, but this separates it from the photo. Some tools preserve the Live Photo pairing.
Do I need QuickTime to play MOV files?
On Mac, MOV plays natively. On Windows, you need either the HEVC Video Extensions from Microsoft Store, VLC Media Player, or conversion to MP4 for native Windows Media Player support.
Converting MOV to MP4 is the best way to ensure your Apple-created videos play everywhere. When possible, use remuxing for instant, lossless conversion of H.264 MOV files. For HEVC or ProRes sources, re-encode to H.264 with CRF 18-20 for excellent quality. Always preserve rotation metadata and consider your file size requirements when choosing between 4K and 1080p output.
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