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If you’re playing games, I’d actually recommend sticking to 640x480 if at all possible, and trying to increase the font size in any UIs you have running so they’re readable.
Most game consoles ran at odd resolutions that don’t divide evenly into 320x240, so you get weird scaling issues. I’ve had best results running at 640x480; setting a custom viewport in Retroarch & manually adjusting the x & y resolutions to fit the screen for each system; and then applying the sharp-bilinear-2x-prescale shader to every system.
If you’re in the US, I’d stick to NTSC 60fps. If you’re elsewhere like Europe, you’ll likely use PAL 50fps.
It’s likely that your HDMI adapter is probably converting whatever signal you pump into it to 480i, so I’d just pick whatever looks best between progressive and interlaced.
I get that you can technically post to Lemmy with Mastodon.
But, man, is it messy.