There is a formula, I never used it because it depends on effectiveness, so I eyeball based on how I use pitchers and how good they are.
HM - one inning every three days. 50ish.
HW - 1+ every other day. 80ish
MG - 1 every other day. 70+
LC - under 2 every other day but not as effective due to VR. 120-140 depending on effectiveness
Essentially, I look at 15 pitches per inning and how likely the pitcher is to need 15 to get out of it. I then look at the DUR/STM combo to figure out where I'd set PC and how long it would take to recover. The "problem" you'll have is that when all are 100%, SIMMY can only use 1 at a time. My guess is LC will be the last option so he might not max out IP.