Unfortunately there are so many variables that its not easy to recommend here. Questions to ask yourself:
1. Your budget. Spend as much as you can realistically afford, the filters the hearts and lungs of your aquarium, its worth investing in decent kit.
2. What are you going to keep? Large messy eaters will require a sizeable canister to deal effectively with it. Fish loving fast flow will therefore mean you'll need a strong return and good lph.
3. Are you planning a planted tank, as in this situation a slow turnover is beneficial.
4. How much space do you have, is your tank easily accessible or do you need small bore tubing? This will determine the physical size of the canister if space is limited .
You can always greatly increase the efficiency of your filter by putting in better quality filter media, some can offer almost double the surface area of standard media, in effect giving you the performance of a larger canister.