I like to keep my weight around 130-140ish whenever I leave home.
It used to be around 100 or less, but I have combat armour, modded sniper rifle, modded combat rifle, chinese sword, gatling laser and currently playing with a laser rifle.
I always go out in power armour with mods for increased weight gain, and most of my regular armour is deep pocketed.
I carry no food items, and only have 3 Jet, 3 Radx and 3 Radaway when I leave for .9 weight.
My companion, if human, always has power armour. If on my own with or with Dogmeat I get like +100 capacity from Lone Wanderer perk.
Under the right circumstances I can have 500 capacity.