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10% once a week with larger 20% changes abt every 6-8weeks right now. When I do the larger changes, I actually take first from my rtn and skimmer chamber on my sump since they tend to somehow accumulate crud that manages to escape my filter socks. I use my shop vac and just suck all the crud out.
Normally, I change about 3% everyday via a stenner pump. Considering that I had a user error on my doser and dumped about a half a gallon of sodium nitrate solution into my take, I've done three 75 gallon changes on a roughly 250 gallon system since then. Nitrates are still higher than what my salifert can read, and it maxes at 100pm. Strangely enough, everything's still looking great.
I do two 3.5 gallon water changes a week on my roughly 65 - 70 gallon system. I run a fuge with macroalgae for nutrient export and typically don't have measurable nitrates or phosphates. The water changes helps to add back microtutrients, but I also do dose some ( half the recommended amount) at each water change.
Happy Turkey day!