9 times out of 10, which ever overflow box you get, it will tell you what GPH it's rated for. Then, you just make sure, when you get your pump, that the GPH of it matches that of your overflow box.
For instance, on my 200gal. tank, I have an overflow box rated at 900 GPH. The pump, in my sump, is rated at 890 GPH. The calculations do not have to be EXACT...just definately make sure you get as close to matching as you can. If you can, go to a plant nursery/fish pond store to buy the pump. It'll be alot cheaper than if you bought it at a fish store.
Also, if you get a decent pump, it'll most likely have a dial on it that you can turn to either slow down or speed up the return rate.