There is no sizing table to memorize. Every upload field in the admin tells you what it wants right below the input: the exact resolution, the aspect ratio and the accepted format. A hero field asks for something wide, a logo field asks for a transparent PNG, a schematic field asks for its own thing, and each one says so in place.
That makes the habit simple: read the hint at the moment of upload, not after the image crops badly on the site. The hints exist because most slots crop to a fixed shape, an image with the wrong aspect ratio does not error, it just loses its edges.
Three rules cover the rest:
Formats are enforced by the fields themselves: image slots take any image format, video slots take MP4 or WebM, document slots take PDF or ZIP. Anything else is rejected at upload, details on each are on the Media page.