I would shoot for 300-350 GPH. I do about that on my 120 and less on my 75.
GGood return pump would depend on head and pipe size, are you running anything else off the return like carbon or GFO? My new favorites are the Laguna pond pumps, cheap and quiet. The Laguna 1500 is about $110 on the auction site, and has been the quietest internal pump I have used. I use the 900 on my 75 but its a smidge low on flow.
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Jim
Current Tank Info: 120g Mixed Reef and 75g Freshwater
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