There's no set interval. Some say 30K, some 50K, some 70K, etc. Toyota says you don't need to change it, but no fluid lasts forever. All Toyota cares about is that the car lasts past the warranty period, after that, they don't care. If it were my car, I'd be changing the fluid every 30-50K.
Since the fluid is not dark or burnt, that means that the fluid is not in terrible condition. That's good, meaning it is still providing some level of heat protection and is not super contaminated with transmission shavings. So the old fluid hasn't damaged the transmission too much. I would go ahead and do a drain and fill. I would avoid a pressurized flushing machine, as they can sometimes cause more problems. I would do a drain and fill, which replaces something like a third of the fluid, then do another drain and fill in a few thousand miles. This way, you keep your fluid fresh.
Since the fluid seems to be in OK condition, I personally wouldn't bother with draining the pan and replacing the filter. It's certainly not a bad idea, but I think you'd benefit more from doing a drain/fill a second or third time.