When I am really horny I masturbate every 5 times a day while watching porn, and after a day I get headaches and difficulty breathing. NoFap Reddit helped me get off the addiction and now I am 30 days with no fap.
I'm a woman and it's hard to say. I have days on the weekend where I do it three or four times and then maybe one or twice during the week, it depends.
I've been trying to fap less and less but it's so hard to quit porn. But like many people here I recommend trying to fap less, or atleast fapping less to porn. Masturbation is okay, porn not so much.