In all honestly, if it were my tank, I would go for about 500gph return through the sump. But I use a fuge based sump in my setup. I had a 150 in the works and that was my plan. I since upgraded to a 220g and when I get that sump setup, I'll be using between 500-700gph, again, fuge based sump. Anything much higher and it becomes a little more of a pain to reduce microbubbles. But alot of that willd epend on various equpiment used and size of sump, ect. ect. ect.
As long as your drainpipe is rated close to what the return pump can handle, you shouldn't have alot of noise. You just don't want a large 2" drainpipe and 300gph return, you'll get lot's of gurgling and slurping sounds from the overflow.
fwiw, in my opinion, you can allow higher flow through just a sump, but if you are utilizing a fuge, go slower for that.