Ideal Export Settings?

My default is to use
File>Export>Using Quicktime Conversion
Set the 2nd dropdown (should be "Default" or "Most recent settings") to LAN/Intranet. This will give you an H.264 with good quality, but it jacks up your size.
Options>Size>(Then select the size you want from the drop down, or create your own)

This option rarely exceeds 100Mb, so you should be good.

That's a good basic default export.
Also, you can File>Send to>Compressor
Once in compressor, you can change the bitrate / size / etc and it'll give you an "estimated file size" in your info window. This will let you bring things up or down to get the right file size.

The second takes more work, but you have more control over your file size.
 
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