The power transfer is basically the power you supply, minus that lost in the switching device, the inductor and the cap. To maximise power transfer you have to minimise those three. High quality components help because they give you low effective series resistance. Beyond that, very roughly speaking, the techniques are: lower switching freq to lower switching losses and AC resistance and lower ripple to lower power loss in output filter. Those two goals are mutually exclusive and need to be traded off to suit the design.
One guiding equation to determine minimum inductance is:
L(min) = (V(in) - V(hs) - V(out)) * D / (LIR * I(out) * f)
where:
* L(min) - minimum inductance
* V(in), V(hs), V(out) - input voltage, voltage drop across switching device in on state, output voltage
* D - cycle duty (approximately V(out) / V(in) )
* LIR - inductor current ripple ratio, ripple current divided by I(out)
* I(out) - maximum output current
* f - switching frequency
Often V(in), V(hs), V(out) and D are fixed, so all you have to play with is f, LIR and L to maximise your I(out).
See On Semiconductor Application Note AND9135/D for a handy worked example.