File > Export > Using Quick TIme Conversion

Format: QuickTime Movie > Press Options...

Under Video:

Settings:

Compression Type: H.264

Key Frames: Automatic

Frame Reordering: Off

Data Range: Automatic

Under Size:

1280 x 720 HD

Preserve Aspect Ratio using Letterbox (if required)

Under Sound

Format: AAC

Channels: Stereo

Rate: 48.000

MPEG-4 AAC Encoder Settings:

Encoding Strategy: Constant Bit Rate

Target BitRate: 128 kbps

Finally: Prepare for Internet Streaming is ON