The only thing I've swapped is my thermostat. That was a couple months ago. The temp gauge is at about half once its warmed up.
No lifts, stock gears.
Did this issue show up right after you changed the t-stat?
Tire size?
If/when you do a complete tune-up make sure you use only OEM parts. Our classic 4Runners do not like anything else. I speak from experience.
op good luck. i too am working on improving my fuel mileage on my 3.0
Is your air filter real dirty?
Does the check engine light come on when you start it and then go away as it should?
Can you tell if the exhaust looks rich?
I would start by pulling the plugs to see what they look like. Then maybe new plugs, wires, cap and rotor... Be sure to use the correct NGK or Denso plugs.
Check the exhaust flow for a possible clogged cat.
I have a 93 sr5 v6 with an automatic transmission. No lifts, stock gears.
Reasons why my gas mileage is so horrendous?
I reset my trip at fill up. Divide total gallons by trip miles.