Will be ordering a return pump for a new 54g reef tank and wanted opinions on low flow. Jeff @ reef Dynamics says low flow is much better for skimmer efficiency and it makes sense to me. I rarely see this though. Most of you seem to be running a hi flow sump. I assume this is to maximize water movement in DT. If power heads can do the same thing then why not utilize low-flow?
No offense to anyone's reefing style, but if those are the sumps you're looking for then you're just looking at the wrong people.
2x - 4x is a fairly well-established range for return flow that happens to dovetail perfectly with the throughput of most "properly oversized" skimmers.
Rates >5x are overkill, usually just giving you a bigger power bill and more expensive pump, but also sometimes causing noise and bubble issues.
Rates >10x are from pre-powerhead days.
Buy a properly sized flow pump to get anywhere between 110 and 220 GPH into your tank. Use the manufacturer's flow curve to figure that out.
For a good baseline, a Lifegard QuietOne 1200 or 2200 would do it for a normal tank, and would only cost between $20 and $50. Excellent warranty and you can afford to have a backup on-site. (Redundancy is a good idea for the return pump.) Of course there are many other great options, but that gives you an idea of what to target.

(It's probably what I'd pick myself too.)
If you're doing anything fancy with the plumbing it could be worth looking at a headloss calculator before you look at the flow curve, but I'm guessing this is not the case now.