I don't think you want that current setup as you're right, it will block your lighting. Why so many returns?
I guess I have four returns simply because I knew the pump was up to the task. Also, since this is "planned" to be a FOWLR tank several people mentioned I could probably get away with almost no power heads using this configuration. I actually planned on putting dual nozzles on each end for a total of 8 nozzles. However, I'm researching on whether I can get away with a mixed reef and still have the corals and fish I'd like. That's the short answer!
General rule of thumb is to have 3x to 5x tank volume turnover through your sump. Some advocate as low as 1x tank volume turnover through the sump. More than these values and you risk noise issues and reduced contact time with filter media and a skimmer.
So being new, I have no idea how to calculate that. I'm assuming it would just be a complete guesstimate? Would I have estimate my head loss, pump power, etc? Might not be the easiest thing since I have two tanks plumbed to the same sump and as such, both tanks get their return from the pump. I will "think" the flow is fairly high...but I don't have many other people's setups to base this on. I also have a refugium that will have a DSB, live rock, macro and pods with much lower flow, that will dump into the sump. That should help with exposure to media some.
All water movement within the tank should come from powerheads. A few powerheads are generally cheaper to run than a bigger return pump.
Just curious being new...if this is true, how come so many people run closed loops for their flow??
You might think about lowering your 'T' in the over flow box and then just coming right out of the overflow box on each side with your locline. So in total, 2 locline return nozzels, one on each side of the overflow box.
Are you talking about drilling through the overflow box and putting the returns there? If so I think that would be way too problematic to re-configure my bean-animal setup. I definitely thought of that in the beginning. I think I wasn't even able to get a drill in there with a bit attached based on space. IIRC
hth.