Flow to the sump is different than flow in the tank. You want the flow in the tank to be high 10x water volume, but your flow through your sump does not need to be anything like that. I personally go with 3x water volume. Additional flow through the sump really does not provide much if any benefit, just moves the water (that is what your power heads are for). Your return pump controls the volume going through your sump so you need to determine what your head pressure is going to be, taking in to consideration height, 90 and 45 degree fittings, output nozels, as well as any reactor manifolds you may hook up as well. After that you can then use the specifications for the pumps you want to consider to determine what the actual flow will be at the head pressure you will have and be able to select the correct one.
I am building a new sump system for my tank so here is what I did.
My new sump is a 20L, with a separate 20L fuge, I have a 40 gallon DT, so my effective water volume is about 70 gallons not factoring for 40lbs of rock. My total desired flow is about 210 gph.
My plumbing will generate between 4-5' of head loss 4' in height to the top of the return in the DT, and 2 90 degree fittings. Since my fuge is much lower than my DT, it does not add to the head loss.
From there I look at the flow chart for the pumps I was considering:
Melevsreef.com - Mag pumps
If I average the 4' and 5' on the mag 3 I get 240 gph. That is enough for my DT plus a little but I need some more (about an extra 60 gph) for my separate fuge.
If I average the 4' and 5' on the mag 5 I get 280 gph. That would give me 210 for my DT, and an extra 70 gph for my 20L fuge (note this fuge's return dumps in to the return chamber of the sump so it does not add to the flow through the sump.).
So I would go with the mag 5. If I had additional reactors to drive I would factor in the flow I was looking for them and step up another notch or two.
With 210 GPH flow through my sump I have selected a skimmer that can process 200+ gph, as I want to insure that every drop of water that goes through my sump is returned as clean as possible.