phono pre loading and gain question

I have a Motif mp-11 phono pre. Inside, through switches, the gain can be set between 40, 45, and 48 db. On the front is a knob selector for loading with positions: 70 ohm, 100, 150, 250, 470, 1k, 2k, 5k, 10k, 20k, and 47k. I have read most of the threads and am still confused about how low of an output mc I can use. This feeds into a Sonic Frontiers preamp with 20db gain. I don't want to get a step-up transformer if I don't need one...but I would like to try a Shelter cartridge out. Also, why would my phono pre have so many loading choices but so little maximum gain. One more thing...are step ups very prone to noise or hum. thanks