@TomasSlb24You can't actually compare the times between FP and quali/race because the track condition influences the pace for both you and the AI themselves.
I know it sounded not very helpful, but it really is about how consistent you are with maintaining a certain lap time vs their lap times on the board to determine which difficulty really suits you. If at any point of the practice where you felt you need to flash back multiple times just to match your teammate's speed, or just to stay on track, then the difficulty setting is probably already too high.
One thing though, make sure you don't ever use the practice program delta as reference, it's all over the place.
In F1 2020, AI in FP were super slow compare to their actual pace in race and quali, their pace is definitely a lot closer and is somewhat a reliable reference now in F1 22. I mean, if you're worry about the AI being too slow in race, in general, 1-2 clicks up on the setting is a good range, it would already make them about 0.1-0.2 sec faster per lap.