You need to bareshaft an arrow before you can determine what weight head to use. Every single traditional bow is different.
To ballpark it for you, with a 45lb recurve, you should be able to get away with some full length CX Heritage 150 arrows. But from their, how the shelf is cut, your string material, brace ht, total draw length etc, will all determine if you need 85grs or 150grs.
And you may well need to cut off a couple inches if you want to shoot 150grs.
For my 45 and under bows, Grizzly Stik Sitka's are my go to arrow. Tip weight depends on the bow..
I shoot light bows due to shoulder issues. Anywhere from 30-45lbs. I personally like "bleeder blades" to open up the wound a bit.
There's lots of great heads out there. Magnus Stingers and Steelforce Phatheads are super heads and between them you can find weights from 75-200grs. (You must call Steelforce and order 190gr 2 blades with bleeders to get 200gr).
There's tons of great 2 blades out there.
Try 3 rivers for a super selection...
Here's a couple good youtubes for intro...