I realised after posting that psutherland said to use 6mm for the reasons posted above.
I wonder if this is why screwfix don't even sell 4mm? i.e. because you can only get 20A and 32A MCBs in type B, 4mm isn't actually much use in practice.
I have 17th OSG. And the point is that I couldn't see an entry for 'conduit not in insulation' for flat twin, only for unsheathed.
if you are in conduit you dont want big flat twin ... its a swine to pull.