This is a very lightweight spool, only 21g of PLA with small arms or 26g with long ones. I'm into PET bottle recycling lately so I decided to make my own spools to hold small amounts of filament, no more than 100g most times, but I think you can easily wind up to 200g with this model and long arms attached. 

I got inspired by belt clips to make arms attachment and it makes them very easy to swap. The STEP file is also included for easy modification to suit your own needs.

Print this with brim to ensure good bed adhesion, other than that my settings are: 2 walls, 15% infill, 0,2 layer height, no supports.