+1
BRS (bulk reef supply) did a video on this. I highly recommend watching their 52 weeks of reefing series as they give alot of good information to help you make your choices on building a tank. I think they recomended 3-5x your tank volume for how much your pumps will push. As for flow from the power heads, that will depend on your livestock but a small powerhead just to get rid of deadspots in your tank should be sufficient for as fish only tank.
The overflow, skimmer and surface disruption will all help with the oxygen exchange with the water. If your return is moving the surface of the water, you should be good, but when power goes out, you might need to have something in place to keep it going.