How to export edited GoPro mov from Premiere with same settings & similar size?

I feel like this should be easy but every time I try to export my edited video it's much bigger than the original, or it's smaller and bad quality.
My business partner sent me a 720p GoPro MOV that is 33:50 long and 1.78GB. I edited out 3 minutes and want to render in the same quality.
I've tried exporting as MOV and MP4 with various settings and it either ends up huge, like 25GB or more, or half the size and terrible quality.
I also tried rendering "match sequence settings" and it chooses a GoPro codec with a weird file extension (MXF).
The closest I've gotten is H.264 "Match Source - High bitrate" but that's still 2.29GB
Thanks,
Phil

i would guess the gopro MOV file that was sent to you is h264. you can adjust the bitrate on export to h264 from premiere so its smaller. if you want more compression with sightly better quality you will have to export as dnxhd/prores or even uncompressed and then use a program like handbrake to transcode to x264 or x265.

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