I'd say just pick one that you like and try it. What works great for one person may not work as well for someone else. I started with Chaeto, but it didn't grow well for me, even when supplementing with ChaetoGro. I switched to Gracilaria parvispora and I harvest a couple big handfuls every two weeks on a 25g tank.
They can take a lot of light as well. The fuge compartments on my AIO have 12w lights mounted on the back glass, just a 1/4" from the macro on the other side. I'm pretty sure it's significantly more intense than my display lighting.
Also, Caulerpa will root into sand, but I don't think any of the commonly used macros require substrate. They can easily grow free floating.