Any mains in the range you mentioned are probably a reasonable starting point.
Other factors including pods, needles, shims, pipes, & baffles will have their influence too.
I'm a bit lean right now with 150s, emgo pods, stock needles, no shims, & SpecSpares with homebrew diffusers added to the baffles.
My plan is to play with the needles next & see what happens.
45s are pretty touchy.
I ran 'em ok 'till I added 1/8" hardware cloth diffusers to the 1/4" ones I'd been running.
Then it started stumbling off idle & I went back to 42s.
It's happy with 'em now.
That's about all I know.
Hopefully, some folks with more scars than me will have some input.