Depending on the coral you want to keep, you'll want to have more or less flow. Softies like mushrooms, xenia, Zoa's, and most LPS don't need really powerful water movement. I think usually 20-40 x the tank volume is recommended for most mixed reefs. If you plan on heading more in the SPS direction, people try to have as much as possible. My tank has about 50 x the tank volume being pushed by powerheads and the return pump. It sounds like a lot but it's really not that much.
As for which powerheads to use, I really like the Koralias. In your tank the Koralia 2 should be enough. Tunze makes good pumps also, and maxijets with the sure-flo mod work really well especially for the price.