for cash games you can answer this question but for tourneys it should change constantly depending on game dynamics. 

i would consider myself kind of laggy but in the early stages i might have something like 16/14 or even tighter, but by the late stages it might be something like 32/28. it all depends on stack sizes as well, if you have 50+bb then you can open a lot more but if you have 15bb then its more about shoving in late pos for steals, or just trying to get value from your big hands and get a double  up. 

impossible to say – my advice would be to 3bet the guys light who will let you get away with it, and go for value when you think you have a hand that stacks up well against their opening range.  other than that i have no rules – i dont ever try and keep a certain percentage or anything like that – to be honest, if you are trying to match your game to HUD stats, it means you are looking for some sort of formula to play by. 

instead of trying to do this, i would advise just watching a bunch of the videos, including the theory one on 3betting, and just watch for spots when the pros 3bet.