Thanks again for the help. I'm think I'm getting confused on so of this info. Also, I'm nervous that I might buy the wrong sized pump. If I need to provide more info let me know what it is.
I like Iwaki pumps, I have two that have lasted over 10 years without a problem. I went with the Japanese motors, they are supposed to last longer. I have the MD70RLT, I used it to pump from the basement to the first floor (about 12') with my 125 reef. I never measured the flow, but it was about as much as my three 1" overflows could handle. Now it is only pumping about 5', I have more flow than I can handle.
Ok I found a chart that shows the height/rate and it's pretty close to that reefs.org calculator so I guess that will work for you. Check out the ReefFlo/Sequence pumps still as they use less energy if memory serves me correct.
I did look at the Reef flo's and they seem to put out more GPH and are more efficient. The reef flo I found does 1550 GPH. But for $10.00 more I can get one that does 2050GPH. Would that be bad getting the more powerful one? Just in case.
We use a ReeFlo Hammerhead pump for the mechanical filtration (two Rainbow spa filters) on our 300 gallon tank. It is a very powerful workhorse. 5800 gph, shut off head of 23 feet, 1/3 horsepower Baldor motor. It creates a very strong swift current in the tank which our fish like. When we do water changes and pump water into the tank, there is some major turbulence. Our fish head straight for the rough white water action.
When the tank is full, the system periodically spits out bursts of air which keeps the water well aerated, as the end of this clip shows.
Our Hammerhead pump has performed flawlessly for us for over 2 years, running 24/7. It seems inevitable that something is going to break down sometime, so I have a spare Hammerhead pump ready to jump into action when the current pump needs to be sent off for repairs. I don't think our fish (or my husband and I) could survive without our mechanical filtration system. We are very happy with this pump
We have a valve that we can open/close/or restrict the output line from the pump. (Of course, in our system the water goes through the spa filters before returning to the tank) That would be how you could restrict the return flow back to your tank.