Best Audio Format for Podcasts
Record in WAV at 44.1 kHz mono for a lossless master. Edit losslessly. Publish as MP3 at 128 kbps mono, which every podcast platform accepts. Target -16 LUFS integrated loudness to match Apple Podcasts and Spotify for Podcasters specs before uploading.
Start RecordingRecording: Use WAV Mono
Record in WAV at 44.1 kHz, 16-bit, mono. A single-speaker show has no spatial information worth capturing, so stereo doubles your file size for no benefit. Mono WAV is about 50 MB per 10 minutes, which is manageable on any drive. You can always compress later but cannot recover quality that was compressed away. Use the online voice recorder in your browser to capture WAV without installing anything.
Editing: Stay Lossless
Keep working in WAV or your editor's native lossless format through every round of edits. Every export to MP3 followed by re-import degrades the audio. Three edit sessions in MP3 means three rounds of stacked compression artifacts. Save your project file and export to MP3 once at the final step. Use the silence remover before importing into your DAW to strip dead air in one pass.
Publishing Format and Loudness
Export as MP3 at 128 kbps constant bitrate (CBR), mono. Then normalize to -16 LUFS with a -1 dBTP true peak ceiling using the LUFS normalizer before uploading. Apple Podcasts and Spotify for Podcasters both target -16 LUFS for spoken word. Uploading louder content means the platform turns it down automatically, and any distortion artifacts from aggressive limiting stay audible.
| Platform | Loudness target | True peak | Format |
|---|---|---|---|
| Apple Podcasts | -16 LUFS | -1 dBTP | MP3 or AAC |
| Spotify for Podcasters | -16 LUFS | -1 dBTP | MP3 |
| YouTube | -14 LUFS | -1 dBTP | MP3 or AAC |
| Buzzsprout / Anchor | -14 to -16 LUFS | -1 dBTP | MP3 |
| Broadcast (EBU R128) | -23 LUFS | -1 dBTP | WAV or MP3 |
Mono vs Stereo for Speech
Mono is the right choice for almost every podcast. A single voice recorded with a single mic has no useful stereo information. Stereo doubles the file size and provides no benefit to listeners on headphones or phone speakers. The only case for stereo is if you deliberately pan two speakers left and right through a mixer, which most listeners find distracting. Use the stereo to mono converter if you accidentally recorded in stereo and want to fix it before publishing.
Frequently asked questions
Can I upload WAV files to my podcast host?
Most hosts accept WAV and transcode to MP3 on their end. The problem is upload time: a 60-minute WAV mono file is 302 MB. Export to MP3 yourself at 128 kbps CBR so you control the quality and the upload is about 56 MB instead.
Is 64 kbps good enough for a podcast?
It is usable but noticeable. At 64 kbps mono, sibilants (s and sh sounds) sound compressed and harsh. Most listeners tolerate it, but side-by-side with 128 kbps, the difference is clear. The file size savings are small (28 MB vs 56 MB per hour), so 128 kbps is the better default.
What sample rate should I use?
44.1 kHz for audio-only podcasts. 48 kHz if you also produce video, since that is the video standard and avoids sample rate conversion when syncing audio and picture. Both are inaudible to listeners.
Should my podcast be mono or stereo?
Mono for almost every show. Stereo doubles file size with no benefit for a single voice or standard interview. If you recorded in stereo by mistake, use the stereo to mono converter to fix it before publishing.
What LUFS should my podcast be?
-16 LUFS integrated with a -1 dBTP true peak ceiling covers Apple Podcasts and Spotify for Podcasters. YouTube is slightly louder at -14 LUFS. Use the LUFS normalizer to hit the target before uploading.
Is MP3 or WAV better for podcasting?
They serve different stages. Record and edit in WAV to keep every detail. Publish in MP3 at 128 kbps mono to keep files small and universally compatible. Never re-export to MP3 for further editing; work in WAV until the final export.
What bitrate should I use for podcast MP3?
128 kbps constant bitrate (CBR) mono. It sounds clean for speech, streams well on slow connections, and keeps each hour at about 56 MB. Variable bitrate (VBR) can cause timestamp issues in some podcast apps, so stick with CBR.
Can I record in WAV and convert to MP3 for free?
Yes. Record with any WAV-capable recorder, edit, normalize to -16 LUFS with the LUFS normalizer, then export to MP3 at 128 kbps. Audacity handles the MP3 export step for free.