Sump size is usually 1/3 of main tank on the average. With FW you can go smaller if desired but the smaller you go the more often you have to top off. 30G is good but if you go with a 55 you can turn it into a refugium as well. For a pump, you would ideally turn over the main tank 6X an hour. So to determine size you need to figure your head height and buy a pump that will exceed it. If a pump will give you 900 gal @ 4ft is ideal if you want a 600gph flow.