Preface: I will say things that sound like I know the right answer, but I assure you I don't and it's interesting to think about.
I think you mentioned you thought it was a 10-15% hit. Naturally curious, I have tried to figure out what the internet says about, it and what I have learned conclusively thus far is:
* Use aero bars
But onto the pedals, depending on how measured, some are claiming more like 5% or less (eg, 18:30 vs 18:00 lap time for an XC mtb loop), which then I think makes them viable for short races with frequent transitions, unless you are a fast shoe changer or can run in your clipless shoes, or you change shoes faster than some of my teammates! Get a drink, study map, drink more....candy bar...okay let's go....*2 per breakout section.
I think Mark's longer races are interesting, because he gives you just enough time to make you wish you were clipless before you pull over for the next foot section (eg C burg).
Fun thought experiment: extra shoes weight at least 1.5 lbs...how much do bike aficionados pay to save 1.5 lbs in bike weight?! I mean, obviously not now, as all squishy trail bikes through like $4k are pushing 35 lbs and people are fine with it, but in the old days, when you'd get made fun of for riding a 32 lb bike.
Of course none of this takes comfort/foot stress into the equation!
And I am tempted to try Saliga style
toe only clips as a cheap experiment, if they provide any more perceived power with no loss of dab-ability (I love the confidence flats give me going through rock gardens).