I have one of my low wattage lights (~200 watts) hanging over the domed seedlings with ppfd set to about 400 uMoles/sec/m^2 (used a PAR meter). No other equipment is in operation at this time. Many folks run even less light than that with great success. In fact, many don’t measure light intensity.
When the plant is about a wide as the Solo cup you can assume that the plant is ready for transplant. If you go much longer than that, it will become root bound which will slow its growth for a short time after transplant but it will recover from that.