My 2015 13" MBP has been charged 221 times in 4.75 years. It has been plugged in for the vast majority of the time, yet still shows 88% total capacity and will still last 8+ hours doing standard web dev stuff.
My iPhone gets discharged every day, but its capacity is down to 78% after just 2.5 years.
Ideally you would stay between 20-80% (only charging to 100% and discharging to 0% when you really need it)
Now WFH, so it has been plugged most of the time since late March and I'm really just nursing it through until the newer phones are released so I can decided whether to get the updated SE or the newer model.
This also reflects my experience. In recent years, my MacBooks with the highest remaining capacity have been those that I had pretty much always connected to a charger, only using it on battery during meetings.
[1] https://en.wikipedia.org/wiki/Lithium-ion_battery [2] https://support.apple.com/en-us/HT201585
I also keep my MBP plugged in almost all the time. Long ago I had a MacBook Air and I absolutely wrecked its battery pretty quickly by doing a full cycle every day.
The bottom and top 20% are what's causing the wear, so merely staying between 90% and 100% won't do you any good.
Another tip was to avoid rapid energy consumption (such as from intensive use of CPU or discrete GPU usage) while on battery.
My main issue is that whenever you plug an external monitor, this automatically trigger the discrete GPU, and I'm using an external monitor for working from home (due to the cervical), so I'm mostly using the charger.
Degradation happens most severely if at high voltage and high temperature.
Without high temperature it is completely fine to leave a battery at high voltage.