Allow about two minutes a stop on the Tube, plus five minutes for each change of line.
Across the 377 Tube sections in TfL’s timetable the average run from one station to the next is 2.3 minutes, stop included, and the median is 2.0. The Elizabeth line, with stations further apart, averages 3.8. Five minutes a change covers the walk between platforms and the wait for the next train.
Outer sections are longer: Chalfont & Latimer to Chesham is 10 minutes. Some changes are across one platform and some, like Bank, are long walks, and none of this counts the wait for the first train, which is longer late at night and at weekends.
Estimate with the rule, then check it against the calculator that models it properly.
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