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IMHO, you are taking a relatively simple engine and replacing it with a highly complex one that has been tweaked to wring more out of less. The fastest way to get more out of the original engine without super or turbo charging is to put in a stroker kit. If you're just looking for a "get out of jail free" kind of power boost, NOS is dirt cheap and easy to put in with a wet system on the FJ.

Gas mileage is NOT going to improve much simply due to the drag coefficient of a brick - just like the old 4-cylinder jeeps only gained a few MPG over the 6-cylinder, but they couldn't pull a decent set of tires for offroad.

Simplest answer is to get an old VW Golf or similar with the TDI engine and drive it for a daily. VW wrung a lot of mpg from that engine just with the ECU tuning (which has been made illegal in the USA, thank you car nazis). Funny how a TDI can get 60mpg in europe but the same car and engine here can barely eke out 30mpg. F150 gets 30mpg in Oz, but they don't have the programming restricted like here in the USA.
 

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If I'm lucky 17 on the highway, only calculated a couple time while bored on road trips, almost scared to do the math around town. Not much over 200 miles per tank.
 
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