The rule of thumb I've heard is you want 10x your tank's volume turnover per hour. I believe this is valid for a FOWLR as well as reef tanks. In other words, you'll want about 960 gph (I'll let you do the conversion to liters) turnover. I know you generally want at least two powerheads to get some more chaotic flow by pointing them at each other. Of course, I'd imagine you'd need at least two for that amount of turnover anyway. I think there are probably a couple big things you're looking for other than the total turnover. First, you shouldn't have any dead areas in your tank where you're not getting any flow. I tie a piece of string to the end of a stick and put it in various locations of my tank. If the string's hanging down, I need to change something. Second, make sure at least one of the powerheads is either pointing slightly upwards or close enough to the surface to cause ripples. If you don't have water movement at the surface, you're not getting good oxygen exchange.