Sizing a return pump for a sump

[Calvert]

I was reading the article "Pump Head Pressure Explained" which stated if someone is planning to have the filtration placed in a lower level of the house they should contact the Aquarium Pros for more help and advice. I currently have a 55 gallon FOWLR with 2 damsels, a clown fish, a yellow tang, a cleaner shrimp, and about 20 lbs of Live Rock. I would like to change my filtration set up to a 30 gallon sump with protein skimmer, but to do so I am hoping to place the sump in the basement below the tank. After reading the article I was hoping for some help and advice on sizing a return pump to the aquarium. I was also hoping for some advice on an overflow box that works well (since my tank does not have a built in overflow). The vertical distance from the return pump to the top of the aquarium is 9 ft. The horizontal distance is 10.5 ft. I will be using 1 inch PVC for a return line. There will be a total of 4 elbows, 1 ball valve, 2 couplings, and 1 check valve. I am also planning to pipe in a recirculation line back to the sump to help control the flow rate to the aquarium. I've heard Iwaki pumps are supposed to be really good so I plan on buying one of them, but would appreciate any help/advice on which model I need, or do you recommend another pump? Thank you for any help or advice you can provide with the pump or the overflow box.