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I just use the advice that was given to me when i asked this question. Run a few practice laps and set a representative time at every track and find the time difference between yourself and your teamate when on same tire compound and adjust accordingly. For example if youre down by like 1 second drop the difficulty down like 5 points or so (not sure on exact number) youll have to run another set of laps to confirm but hey its better than running 15 laps into a race and realizing youre going to win by 45 seconds. you can change at the loading screen that displays after each practice session.
Another indication can be if your either blowing out your practice programs or falling well short of target times (like +/- 1 second in the race setup program for example). depending on which is happening you can also use that as a barometer on where you need to set the difficulty.
Hope that helps
If enable medium ATC, then 90-95.