it really depends on your overflow. if you have a 22g tank i would say see if you can find a pump that pushes say 275gph at the height of your tank, then look into getting a 350-400gph overflow
go down from there and you will see a nano-prefilter box (overflow) its rated for 400gph, so if you had a pump that pumped 300gph at the height of your tank then you will be fine.