I don't have a ppfd meter and had a lot of trouble getting the height perfectly every time, until I realized the plant can tell you. So this system works for me:
- Put the light at a height that won't hurt your plants.
- Every day, check to see if your plants are praying (see below). If they're not, lower the light again. If they are, you should raise the light about four clicks if you need more coverage in the tent. But leave it alone if it's only one plant and it's getting good coverage.
Cannabis plants pray when they're getting an abundance of light. My favorite level is the one that causes the plant's leaves to cant upwards at a 15° angle. It's my thinking that the plant angles its leaves to reduce the amount of light.
If the plant is praying, it's getting more light than it needs (so it's thankful and prays). You can use that information to provide the best light possible in the tent. The higher the light is, the more coverage it gives. So if I'm in a tent with several plants and need coverage, I will raise the light just until the plants stop praying. But if I have one plant under the light, I'm going to drop the light down until I get that 15% upward cant.
Anyway, that's what I think I have learned. Do with it what thou wilt.