Apple's official recommendation whether to keep a MacBook plugged in at all times or use it on battery?

I have been researching on how to use my MacBook M3 Pro in a way that will maintain health and not degrade the battery.

I have been reading a lot of conflicting information, where some recommend keeping the battery between 20%-80%, others recommend having it plugged in at all times (some say that this is best, others that this can cause the battery to swell). And I wonder if any of these approaches is best compared to the other.

Thanks in advance!