It's mostly an art, but the best way to tell is if all your corals seem happy, have great polyp extension, and subtler things like the length of the stalks on your softies, how thick the branches of your SPS are, etc. It's helpful to check out videos of other reef tanks with similar powerheads/returns and compare the flow of their corals (similar helps) to yours. If you want, if you can post a steady video of your corals under daylight lights the community could put your mind at ease!