The plant tells you what to do. Too lanky? needs more. Too tight? needs less. The developing distance between 2 growth nodes is your guide.
With seedlings you can save watts, amp way down on light and get it nice and close to cover a smaller footprint. This will take trial and error to figure it out. Take some notes if you choose to do so.
Assuming you are 18/6 for vege and 12/12 for flower, it's quite simple. Mars has a suggested vege and flower area of coverage. If growing photoperiods, you'll want to stick to eh 'flower' area limit which should be about 2/3rds the size, which also needs roughly 2/3rds of the power. So, 60-70% for 18hours hung to properly cover the area size suggested for flower phase is a good spot to start.
If you do autoflowers, do 100% power and hang a distance appropirate to evenly cover the vege size suggestion from mars.
Early on with small plants, you can do as you did above for the seedlings. Slowly raise light to cover larger area and increase power as you go. Again, requires trial and error, but once you map it out, it'll require little observation and adjustment in future. Seasonal changes can impact how much light a plant can handle per day, so variation is possible due to climate variables changing.
The 'full' coverage for vege and flower are easy. that's simply proportional to area or hours of operation. This will take minimal adjustment from the suggested starting point. 100% for flower coverage with 12 hours a day. Same size but 18hours of operation is 2/3rds power required due to the 150% hours of operation. 3/2 or 2/3 are reciprocals. If you do autos, you cover a larger aree that is roughly 150% larger than the flower coverage. This is no coincidence in the suggestion.
Remember, these are only starting points. There are local variables that impact how much light a plant can handle per day. You may still need to make small adjustments based on plant growth... same as with seedligns. Too tight? needs less. Too lanky? needs more.