When I had it I hooked it up to my return pump (through a manifold) and modified flow rate with a ball valve. As far as the best GPH flow, it'll depend on the media you want to run through and whether you want/need it to tumble.
I run mine off the return pump and push a decent amount of water through it. I don't know specifically how much but iirc it is something like 450gph after head losses. Maybe more.
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