It's all about directing the flow if you have fish that don't like a strong current. I have a 55 gallon with angels that I'm moving 580 gph with 3 filters. Direct that flow downward in a corner and you can easily filter a tank 10x per hour. Use a foam pre-filter on the intake with fry.
When I fill tanks I'm pumping in 10 gallons per minute on everything but the youngest fry. I have a home made pvc gizmo, looks like an inverted J on the end of my fill hose. I hook this on the side of the tank in a corner & let it rip. 600gph on a 29 full of angel fry, no problem. It goes straight down, hits the bottom, and spreads out. This cleans the bottom of bare tanks at the same time, everything gets picked up by the filters. I have tanks that I haven't touched the bottom in months, no need. Angels that don't like water flow have no problem with this, plecs & corys that like a little more flow scurry towards the hose for a little fun.
You won't hurt the filter running it on a smaller tank, as long as it has water to pump it will run fine. Most filters use the tank water to keep the motor cool. More flow on the bottom means less vac work, the filters pick up more debris.