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i find the first day or so they don't want much but they quickly demand more, if you want to avoid needless stretching. no matter what you read, allow the plant to dictate your adjustments. too much stretch = needs more. no vertical growth = needs less. take some notes. it'll be similar next time and you don't have to guess. a lot of variables are at play that make one garden have different needs than another relative to anyn stage of life cycle. let the internode length guide you in this endeavour :P

It’s very hard to judge this because every light is different. Take for instance, I have a 250 Watt light and another 700 watt light. If I put my 250 watt light 18 inches above and turn it to 30% the light is going to be much less then the 700 watt light turned to 30%. It’s best to download a PPFD App and measure your light at the top of your plant. For seedlings, a PPFD around 300 is great at 18 hrs on and 6 hours off. If you do not have the ability to download a PPFD app, the manufacture has suggest recommendations for the light in which they tested all the PPFD levels for the various stages of your plants growth. I hope this helps.

I use an app called Photone and I bought a clip on light defuser for my phone and it seems to work well. I set my seedlings at 250 ppfd and they’ve done really well, I think I always used to give too little light and they would grow leggy