On the Boeing family I used
Altitude x 3
+1 mile for each 10 knots of Tail wind (-1 for Head)
+1 mile per 10 knots above 200 kts to allow for slowing down. (200 to 220 is where you get the flaps. It is a an easy figure to use too).
decending at 280 kts on passing 25000' with 25 kts tail gave me
3x25000 + 8 + 3 (rounding 25kts to 30) = 86 miles and no speedbrake needed.
Now that I fly the Citation XL, I would say slowing down is not a problem so I am adapting the formula as there is no real need to allow as much for deceleration.
For the rate, I divide by 2 the ground speed (same as multiply by 5 but I find it less demanding). 280/2= 140(0') fpm