Well I downloaded your map... I run it at 30fps.... would be normal for me.... So here is the issues I see.
1. Too many stockpiles. more stockpiles=more jobs created to fill said stockpiles.
FIX: Use 3x3 stockpiles that are specific to what you want used for particular jobs, 0 bins 0 barrels, set them to give to the workshops that are to use those items. ex. a 3x3 stockpile for plump helmets to give to a still. 3 3x3 stockpiles for iron, flux, and coal to give to a shop producing steel bars.
As the shop uses the items the stockpiles are emptied and jobs are queued to refill the stockpiles. Sometimes this is hard to setup, but it reduces job counts.
2. too many items sitting in stockpiles zones.
FIX: Use quantum stockpiles in place of large stock zones. don't stockpile items that could just be moved from their shops to placement, i.e. furniture, blocks, etc. Best targets for quantum stockpiles are wood,stone,food and refuse(if your planning on saving/using refuse).
to accomplish quantum stockpile start with a 3x3 stockpile remove center and 1 other directly to the E,W,N,or S. Replace the center square with a new stockpile that matches the original stockpile. In the other removed square, place a track(build or carve). On top of the track build a TrackStop that dumps in the direction of the center square. build a minecart. Use hauling routes menu to build a new hauling route, stop on the TrackStop, no push/ride/guide setting for the stop, take from the larger stockpile, hit enter to set goods to that of the stockpile, set the minecart to the new route. Now you have a stationary minecart that will never fill, always dump to the center, and all the items that land in the center square will stack forever. Eventually all the items of that selected stockpile will end up in the pile. DO NOT USE BINS OR BARRELS in a quantum stockpile. in the end you reduce all the jobs to move these items to stockpiles to just 7 and 7 jobs to move these items into the minecart.
3. Too many free roaming creatures... confine them to pens, preferably close to a farmers workshop so they can be sheared/milked and returned. Only vermin killers such as cats should be free roaming. All the creatures that need vermin for food will dig them up in any pen of any size they live in (even if the pen is 1x1 and contains a nest box. which is the best setup for birds, they have no need for pathing computations.)
4. Too many crops, you can feed an entire fort of 100 units on 5 to 10 3x1 farmplots, reduced needs for fertilizer, reduced storage and job needs.
5. Too many paths. Tree pathing(large branches with smaller branches extending off it that may have smaller branches extending off them) increases fps. Limit the available paths for units to travel through. I ran it for 20 mins and much of the fort is not in use, yet the game considers all paths when selecting a path, so occasionally a unit leaves a stockpile climbs up a stair circles the entire fort to come back down another stair to reach a shop due to a path being blocked by a unit trying to move a stone, bin, or barrel. In the end a few wider halls between shops and stockpiles while blocking circular paths would increase FPS.
6. Too many haulers. everyone will check every labor they have for available jobs, which means they will all check and see if they should grab an item and move it to a stockpile. Instead try too use 1 hauler per 2-4 labors(not counting military who should have no labors selected).
7. No Burrows.... Okay this is one even I hate to do along with 6... Autolabor eats fps. If you have a legendary stonecrafter, he doesn't need to be a wood cutter or a miner. Instead make him a burrow that is just his, include his bedroom, a dining room, a stockpile for what you want him to work on and some workshops for his work. Set permissions on the shop to him. done. now he only has a small set of options so less computation on his next job selection.
And I could probably come up with other suggestions, but these are the big ones. I know a lot of people say items are the cause of FPS problems, but the truth is stockpiles, bad labor management, excessive jobs, excessive food generation, and circular thin pathing causes more computations.
So I played it for 40 mins total. I built a few walls. restricted traffic through the restrict traffic menu to the unused portions of the fort. Penned all the animals. slaughtered them down to 5 fk 1 mk 5 fa 1 ma. Removed Hauling from all but 15 dwarves. Removed all the stockpiles for bars,blocks,furniture, finished goods. Reduced the size of stockpiles for stone, wood, food, and refuse. Didn't get around to quantum stockpiles, but thought about it... gained 50fps, 30 to 80fps. If I had really worked on cleaning it up I could of probably reached 100fps on my old system sitting here, but I had a migrant wave and really wanted to stop messing with it. Its salvageable, but your hardware already has my little laptop beat.
