Zoom and Teams both have built-in background removal, but the quality varies and the tool has no idea what to do with hair. Pre-processing yourself in a cutout tool gives a much cleaner result that the video conferencing software can work with.
Front-facing, well-lit, neutral expression. Any background works because it is being replaced.
Download the PNG with alpha. This is what you will give the conferencing software.
Zoom accepts the transparent PNG directly. The software will composite you over the background of your choice.
Both have a slightly different flow. Upload the transparent PNG as your profile photo or as a static image in the virtual background settings.
Zoom's built-in removal is designed to run in real time on a video stream. It cannot use the same quality models that run on a still image. The result is thinner and edges flicker when you move. Pre-processing the still image gives a cleaner base.
Zoom, Teams, and Google Meet all accept PNGs with alpha for static virtual backgrounds. Some older versions of Teams flatten the background, so test before an important call.
For live streaming with a static cutout, OBS supports PNG with alpha. For a real-time cutout of a moving person, you need a different tool like a physical green screen or an OBS plugin that does live segmentation.