Intake & exhaust runners

is there a thumb rule or formula that dictates a good size runner or scaled guideline regarding engine displacement size, RPM, and efficiency?

I don't think I would be able to use this in the near future but am very curious.

I am sure if you are building an SBC, BBC, SBF, BBF, or maybe even BBM that there are lots of options to choose from to get ball park close (in choosing runner size {selecting heads}) before porting.

Since I have time between deployments, I was wondering about the old FABO SBM debate of 302's on a very mild 360-367" build. They are tempting because the heads I cleaned up need a valve job.