The exact distance and power depends on local variables. So, what you need will be slightly different than the next person. Temp, RH and ambient co2 in the air all impact how much photosynthesis potentially can occur per day.
So, you may see seaosnal differences in how much light will cause damage -- it may not always be the same.
The math is not a one-size-fits-all. It only gets you in a ballpark and you have to observe and adjust to fine-tune it. This is how you adjust relative to local variables. The node spacing of new growth is your best guide for this... too tight, needs less.. too stretched, needs more. Simple as that.
Unless a light is poorly sized for a tent or you are trying to cover a much smaller space early on with low power / short distance from seedlings, the distance should be about coverage... how strong is it in the corners vs the center and what's the overall average are the most important things, normally. That's just about geometry and a simple lux meter or app can help determine proportional intensity measured at various points compared to the centra reading. That will help you choose the best height. Reflective walls help, of course.
249.21umol/S PAR is the max output.
12 hours needs -- this is the greatest need so i start here.
Solving for X to get max area of coverage 249.21 PPF / 900 PPFD = 0.28 m^2
This is 3 sq ft. Shape of the light will impact footprint of coverage, so some common sense needs to be applied.
Since it's inversely proportional to hours of operation (all other factors remaining the same) and maintaining best hanging distance for best coverage, we can do simple math to convert this to any hours of operation.
18 hours needs 2/3rds of the power compared to 12 hours. So 67% power is all you need. Or for autoflowers, you can run at 100% over 18 hours and cover 50% more area, or about 0.42m2 which is 4.5 ft^2.
This is all based on ~39 DLI, so it my overshoot a few percent in most contexts... if you have a little extra co2 in the air and maintain a more conducive climate, you may be able to go higher... the growth pattern will tell you what's up in this regard.. If you try to focus on this footprint based upon PPF of the SF-1000, the math will play out very accurately, but still need some adjustment due to local variables.
Quantum boards are usually better off with a little extra hanging distance, because diode distribution is not s spread out as other frame options... 18-20" will help it cover the entire area.
Like i said, in early vege you can drop power way down, get the light nice and close and save some watts trying to cover a much smaller area, but that'll take some trial and error with a bit more guesswork on "PPFD" resulting... e.g. with seedlings in a 1020 tray i get my 150w light about half the normal distance and 20% power. There are so many moving factors from shifting area of coverage, to distance and even stage of life as seedlings don't want as much light as a more mature plant, but the same cause and effect plays out... watch new node growth and the spacing.. it will tell you when providing too much or too little.