On the B737-200 the following works like a charm can't speak for other types:
M.70/280 Kts use the 3 times your altitude rule to calculate a distance to descend.
M.72/300 Kts use 2.5 times altitude
M.74/320 Kts use 2 times altitude
For deceleration from descent speed to 250 Kts @ 10,000 ft reduce decsent rate to 1000 FPM passing 12,000 ft and you will be slowed a little early if doing a 280 descent and just right if doing a 320 descent.
Add 10 miles to descent distance for deceleration.
Using 430 Kts as a zero wind groundspeed for every 10 Kts of head/tailwind adjust distance by 2 NM. For tailwinds add the correction for headwinds subtract.
Example:
Descent from FL330 to 4000 ft, G/S = 490 Kts, planning a 3:1 profile and deceleration to 250 Kts @ 10,000ft.
Alt change = 29,000ft
Tailwind comp = 60 Kts
Alt change (29) X Profile ratio (3) = 87NM
87 NM + tailwind correction (12) = 99 NM
99 NM + deceleration distance (10) = 109 NM
Try it, it has worked for me for the last number of years. Be sure to crosscheck every 2-3000 ft (every 1000 ft is better) and adjust the profile as necessary for changing winds on the descent. Correct your profile early (higher up) for better efficency.
Also remember that a lighter A/C (below 95,000 lbs) will descend faster than a heavier one. Yeah I know initially it defies logic initially but think inertia.
Good Luck
Cheers
