Quest 3 specs for 360 content

I have footage shot with the insta360 pro 2 and I am wondering what specs I should use for 2d 360 degree monoscopic footage to create a file that will look good on the quest 3 and play smooth. The orginal footage was shot at 8k 30fps. Looking for resolution output size, bitrate, codec h264 or h265 and so forth. The camera was a rental and so will be the quest 3. This is for an event happening soon.