How much Flow? I need your input

[RuGlu6]

Make sure to understand that return flow to the sump, and internal flow in the display tank are two different things.

You need as much flow in your display tank as you can afford (take a look at coral reef how much flow is there).
As for the return to the sump, you only need as much or even less then your skimmer and other equipment is processing per hour.

HTH