I currently run a 55g with a 20g sump/fuge. I have right around 600gph of "actual" flow going through my fuge. I would like to get up between 700-800gph, since I use Chaeto as a my macro. But as for the overflow and return pump, you want to make sure your return pump is not putting
more flow into the DT, than the overflow can handle. It's alright to have less, just not more "actual" flow. If you have more than the overflow can handle you will overflow your DT.
But generally speaking you want to have the overflow capability very close to the "actual" flow of the fuge/sump, just not more than. If you have a large difference, say a 600 gph overflow with only 250 gph going through it, you will most likely have air-bubbles build up in the top of the U-tube and this will eventually case your overflow to lose siphon. A 1 inch U-tube is capable of handling up to 600gph, so if you use only one 1 in U-tube, you don't want your return pump to be putting more than 600gph back into your DT, at the return.
And Lepete is right on about calculating the "actual" gph, not the gph most pumps list at 0 feet. This is the most common mistake I see people making when setting up their sump or fuge.
Also when making a fuge or sump make sure you design with extra room to take on excess water in the event of a power outage. When this happens your DT will drain down to either the top of the overflow intake or the return pipe, whichever is lower. For instance, in my system, my 20g fuge normally runs with only 15-16 gallons. This is because when the power goes out my DT will put another 2-3 gallons into my fuge.
Also, your H20 level in your DT will remain constant, the only place H20 will fluctuate through evaporation is your sump/fuge.
Here is pic I took when I turned my return pump off to simulate a power outage. You will see my fuge is almost full, and my DT in down 2-3inches.