Hi, here's a little tip: I use the app Photone to set my lights correctly. It's not 100% accurate, but it definitely helps you out.
Follow these values and measure at the leaf canopy.
Seedling Phase: In this phase, the plants need less light intensity, about 100–300 µmol/m²/s, to promote healthy growth without overwhelming the young plants.
Vegetative Phase: Here, the light requirement increases to 400–600 µmol/m²/s, as the plants need more energy for leaf growth and development.
Flowering Phase: During the flowering phase, a higher light intensity of 600–900 µmol/m²/s is recommended to maximize flower production.
It's important to gradually increase the light intensity and ensure that the plants do not suffer from light stress. If your lamp is dimmable, you can also hang it lower and dim it, saving energy that way.