I weigh about 185 lb and run:
Road: 30mm Vittoria Corsa Control TL @ ~58 PSI
MTB: 2.25 Vittoria Mezcal Tubeless @ ~18 PSI
For road I started with some chart online then kinda kept going down till it felt a little squishy or squirmy in the corners.
For MTB I did something similar but until I felt I only got one or 2 rim strikes on our local rocky/roots XC course.