Hi
I "accidentally" studied this at Uni in the lab. Plain and simple, low revs rule for economy. It is that simple. Next you must not labour the engine but basically the highest gear you can comfortably get into is best. For the avoidance of doubt about ratios etc, on a manual car, that is the highest number on your gear lever!
I cannot say a speed for each gear as it depends on the car, the road (slope, up or down) & the need for acceleration but just get in a high gear.
Next, the most economical speed is an extension of this. It is usually the slowest you can drive in top gear, in your car, without straining/labouring the engine. There is no panacea here like in aircraft with "min drag speed". Min drag is stationary for a car so the slower you go the less drag. Hence the usually caveat as some cars with massively tall top gears might, just might be more economical in a lower gear at a lower speed.
As for engine braking, yes use it when it is convenient but brake pads are cheaper than engines. Anticipate and leave a bigger gap and you'll save fuel and brake pads.
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