Do a search for engine efficiency curves, see if you can find one for your vehicle. Low load/high RPM means you are using more gasoline (efficiency is lower). Since you use the same power to travel at the same speed, you want to be toward the center of the efficiency curve. Higher load is ok, since for most cars ~70% load at 2,000 rpm is where peak engine efficiency is. This is why pulse and glide works.
I echo KY's suggestion for using an MPGuino. They work great. Mine isn't spot on, but it gives a real good idea of what is actually happening.
For me, at 45 mph in 5th I get about 10 mpg better than in 4th. You have a different car, so you will have different results, but they should trend the same.
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