Given the traffic nowadays, that's, sadly, fairly typical.
Turning off is worth it if you will be standing still for more than thirty seconds. Sometimes, I can have my engine off for up to five minutes at a time.
It's tough on your battery, though, unless you're willing to go the fully monty and have your windows down and blower off.
The cabin fan at maximum draw is typically 100-150 watts of electric juice (modern alternators produce between 800-1000+++ watts of electricity).
The AC compressor draws 3,000 - 6,000 watts of power, straight from the engine.
(I just penned an article on electrical engine load.)
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For some interesting reading, I'll leave this here:
https://cumminsengines.com/uploads/d...whitepaper.pdf
Lots of good information, plus some (not all) of the tricks good hypermilers use.
Uh... don't use the 100 psi discussed in the paper in your tires. Truck tires are built to run 100-120 psi (they burst at around 300 psi). Car tires burst somewhere in the 100-150 psi range. (To translate the graph to cars, consider the 100 psi load point as about 35-40 psi)





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