That's the beauty of compression.... estimate/tune to what kind of compression you want, are there any regular fast moving scenes ? VBR variable bit rate will sort that out, and gives the best between file size and image quality,
CBR constant bit rate > compression is constant, and gives bigger file sizes.
in post you experiment with these settings to get a result that you might find an acceptable result for what you have in mind, "one setting" or "on auto" might not result into what you had in mind.
ProRes422 LT is good enough to start with, i have posted a howto guide on this forum:
viewtopic.php?f=18&t=78838&p=488735&hilit=vhs#p488735Uncompressed is the state, where you can still edit and work on the material without any quality loss, you don't want to edit or add any effects, transistions, etc... ?
Maybe a cheap dongle can do the straight conversion you like, but most of the time you get only a few options to set with these.
MP4 will play most of the time on any player, default BMD software setting is Quicktime .mov this you would like to avoid for hardware players like DVD o BD players
I use Media Express to capture, Resolve (free) to edit and compress, or any other editor or tool, i work on a MacBook Pro, so i found tools for myself that i like to work with, and have good control over resolution and quality, quality depends for a great part on the content,