The OE bulbs are 45/45. And spendy.
For many years, everyone went with standard auto parts 55/60 H4s (you just had to break off a tab or two to put them in the housing). Someone sold little keeper rings to hold them in, but you didn't really need them. (Electrical Connection?)
I stuck off road H4s in 80/100 in there so my constant-on dims were brighter for safety in being visible (daytime, I almost never ride at night unless getting home late). I never run brights (except a quick flash at oncoming brights). Now this is with my 2 Interstates with the very breathable fairing, and there never was a heat issue (or wiring issue). Can't say with std buckets.
https://www.amazon.com/HELLA-H4-100-80W-Wattage/dp/B000COBLKWI have no advice on LEDs.