I know back a few years ago, the rule of thumb was to take a vendor's skimmer rating and cut it in half, but I'm not sure if this is still the case.
As for lighting and fish, I'm planning mainly small fish with maybe 2 or 3 larger ones thrown in for variation. Small fish including percs, wrasses, hogfish, etc. Nothing over 3.5" - 4" range. For lighting I have a 6 bulb Tek light fixture.
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32"x32"x20" Cube-ish tank
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