For what it’s worth, a rifle with a 16”, carbine gas barrel and an “H” buffer should eat any reputable .223 Remington or 5.56mm NATO round all day long without overworking anything - including the shooter’s shoulder.
The standard bolt carrier group acts as a metering system to control cycling. It vents excess gas out those little holes on the right side (where the scooped out part is). Having the system work this way allows it to run with a variety of pressure levels, from “mild” to “hot,” without operator intervention. That’s a GOOD thing. Cycling might feel “sharper” or “softer” with different loads, but the rifle should cycle at somewhere close to the same rate regardless.
Mid length is good for a couple of reasons. First, by the time the bullet passes a mid port, the gas pressure has dropped some, but also the gas volume left to pressurize the system is less. That makes it cycle “softer,” and usually means a lower cyclic rate (even semis have a cyclic rate - it’s how quickly the weapon fires, ejects, and reloads) than a carbine system with the same ammunition.