I currently run full screen, fancy graphics, 8 chunks, and full particles, 64x64 texture pack, optifine on, non recording, about 100 on teweran sg 2, any other regular map 60-80.
If I were on a laggier map, say ancient japan, I would go to fast graphics.
This is when I have nothing in the background running, and on task manager I have java priority set to high.
When recording (OBS) I turn to fast graphics and I never drop below 60.
If you are looking to run shaders, I say this one gets 30 non recording, but I haven't tested it while recording.