To measure the contrast ratio you will need a light meter. The process starts with you measuring the main source of light, or the key light.
Get a reading from the brightest area on the face of your subject. Then, measure the area lit by the secondary light, or fill light. To make sense of what you have just measured you have to understand that the information you have just gathered is in F-stops, a measure of light. With each additional F-stop, for example going one stop from f/1.4 to f/2.0, you create a doubling of light. The reverse is also true; moving one stop from f/8.0 to f/5.6 results in a halving of the light.
IES profiles are useful for creating life-like lighting, as they can represent the physical distribution of light from any light source.
The IES format was created by the Illumination Engineering Society, and most lighting manufacturers provide IES profile for the lights they manufacture.
The trigger phrase is “equirectangular 360 degree panorama”. I would avoid saying “spherical projection” since that tends to result in non-equirectangular spherical images.
Image resolution should always be a 2:1 aspect ratio. 1024 x 512 or 1408 x 704 work quite well and were used in the training data. 2048 x 1024 also works.
I suggest using a weight of 0.5 – 1.5. If you are having issues with the image generating too flat instead of having the necessary spherical distortion, try increasing the weight above 1, though this could negatively impact small details of the image. For Flux guidance, I recommend a value of about 2.5 for realistic scenes.
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