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textures: max or one notch lower if you have less than 8GBs
AA: on (or off if u can stand the jagged edges and want few more fps at times)
ssao: having it on improves lots of shadows and gives game a much nicer athmosphere (so turn it one notch above off), or you can turn it off for a nice small fps boost but must more white and washed looking game with uglier shadowing
-Note: on my rig, if I turn ssao below hig shadows in distance get weird grainy dots that look ugly when you move.
depth of field: off (just blurs game and doesn't really make anything look better. it won't give much fps but worht turning it off. otherwise it's personal preference. it might make distant location look less ugly or pixelated at really low graphics)
motion blur: off (unless you find it it helps with motion sickness or looks nice. turning it off also won't give much fps tho but worht having it off generally)
shadows: medium or low if u don't mind low settings. doesn't look too bad and will give a decent fps boost generally.
lightning: medium or low. same as shadows but turning it up and down will give a bit less fps change and it won't impact picture as much as shadows one probably.
effects: low. these can give huge fps drops, especially in fights.
volumetric: off or low. it should give some fps boost and it doesn't really degrade picture. it just removes god rays which can be nice ambience effect.
reflections: off or low. can give good fps boost at some parts but it makes game look kinda nicer at some places due to there being reflections obviously. however i often leave them on low cuz they often give good fps boost. try low if u need fps try off and see if u mind not having them around.
water: minimum possible. simply said, it often cucks fps a lot and it's not like you are playing subnautica that u will be seeing water often.
shaders: medium. still not sure of how these effect game and work in sekiro but you can try putting these on low, medium or high when you are donewith all other settings. i'd leave them at medium the highest since u said jo rigs isnt too good and maybe low if u r in desperate need of fps or have stuttering when moving forwards in new locations.
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General Rules For Any Game:
you should always put anisothropic filtering to max aka 16x. sekiro doesn't have this option but just wanted to say this. even weak af PCs sohuld be putting it to 16. it costs virtually no FPS and makes textures seen at angles much much better.
texture quality you should also often put to max or notch below if you notice you are nearing the memory cap. altoh lowering this can help fps in nice way it often makes game look quite quite ugly.
reflections and volumetric often give amazing FPS boosts and lowering them won't impact quality that greatly. even turning them off often leave game looking somewhat similar.
shadows and ssao/hbao are also very good fps boosts but also make game look much worse. give and take.
effects are nice to put on medium or low if possible because those explosions in fights and particles flying about when do shoot a bomb or smtn are often the cause of huge fps drops in combat.
water is often more than not also very fps heavy and is worth putting it at medium or low, especially since in many games you are not wlaking besides that much water and water settings only really look good at very high settings like max or ultra or something and it's simply too fps heavy to be worth going above medium or maybe high.
decals like bullet holes often take almost no fps and don't really matter since it's often just bullet holes, weapon debris and such. however, on lesser rigs it's wise to not put these on max anyway but leave them on medium or maybe high.
depth of field often doesn't give much fps and all it does it makes distant locations blurred.
similar with motion blur except it's applied to moving objects and such.
bloom is also similar in that case except it adds thw slight white glow to scenes and cana ctually be nice unlike the upper two.
vigetting and chromatic aberration don't give much fps and are minor effects that are personal preference and often don't fall into your view as much unless you dislike darkened corners of screen and whatever the other one does, i forgot, lol.
anti aliasing can be fps heavy but it oftne makes game look much better or worse. some ppl prefer more pixelated edges with clearer picture and so they go with fxaa or off. and some ppl prefet smoothed nicer edges with a slightly more blurred pxiture so they go with taa or smaa (smaa kills fps like crazy tho, lol).
v-sync is often big on performance but it helps if u have screen tearing. however it also adds input delay like effect. i reommend investing in g/free-sync monitor to elimiate all screen tearing and need for v-sync.
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Extra Tips:
I also recommend using sekiro FPS unlocker app to remove the 60fps cap. it doesn't matter if u have 24 or 144 fps (can doesn't really have animations and things above 60 fps anyway even though it can run above 60) removing the ♥♥♥♥♥♥ console port fps cap can often help with performance. this is the case with most from soft games.
also, disable steam overlay for sekiro. steam overlay can often cause worse performance in games. especially titles like doom eternal, bloodhunt, vermintide 2, etc...
disable rtss screen overlay just in case too. ofc u can leave it running to put your own fps limit. it can be nice to, for example, limit game to like 45 fps if u rarely go over 45 so you get more smoother gameplay. having rtss and msi ab running sohuldn't cause too much problems in most games. especially if u disable the rtss overlay whilst u game. maybe if u leave it on but don't activate it too but i'm not sure.
honestly, if some game runs bas with rtss and mis in background devs sohuld really reconsider their career. everyone uses those 2. especially since in-game fps caps are aweful and performance degrading whilst rtss's one is 15 times better.
turn off ♥♥♥♥ like xbox game bar thingy. or game mode if u find that it doesnt help.
other apps ofc. altho i often have aimp in background playing music whichs ohuldn't matter too much. unlike a youtube video or something else.
cap your fps with riva tuner at least a few frames below your refresh rate. like, 57 or so for 60hz, 138 for 144hz, etc...
defragmenting your pc like once a year can help sometimes (dont defrag your dds ofc, lol). updating drivers too. just remember what verison u were using in case new ones messed up someof your games.
clean your fans of dust.
sacrifice a virgin goat at midnight on full moon above your gpu whilst chating a prayer to gaben.
become forklift certified and date a sugar mommy so she buys u a scalped rtx card.
etc...
Glad to hear :D