Adjust bondtech extruder

I know its user error. How tight on the filiament to tighten the extruder? I looked and cant seem to find anything on how much to tighten the extruder. I know to tight will grind the material and to loose will cause clogs. Is there a factory on how to?

Mine looks like this. It is takes enough force to pull back that I can see the head move a little.

I don’t know about an official procedure but what I do is tighten the knob down until it suddenly gets harder to turn. At that point you’ve fully compressed the spring. Then I loosen it about a turn to a turn and a half. Seems to work good for me at that point.