Hello. You will find that most use over filtration . Meaning a larger turn over of ltrs per hour that recomended when using external filters. I have 220 ltr cube and my filter is suitable for twice that.I was also using a fluval 2 in the tank to increase flow. You can always slow flow down by adding extra media/fine foams to the filter if its a bit fast. So I would calculate on an empty tank then buy the next size up. If I'm adding fertilizer to my 220 I probably under dose as I dose for 180ltrs of water as I have a lot of gravel and wood.
. I am not the person to comment on light calculation. What set up/tank do you have. A bit of info and someones bound to help you there a good bunch on here