For most people, sleep is the better daily choice for a MacBook. The computer keeps your session in memory, uses very little battery, and can still perform background tasks like email sync and backups when plugged in. According to the article, modern MacBooks lose less than one percent battery per hour while asleep.
Shutdown makes sense when you will not use the laptop for several days, are packing it into a bag, or need to fully power down for troubleshooting. It closes all apps and clears RAM, but takes longer to start again. The article also warns against closing the lid during shutdown, as that can slow the next boot.
There is no need to shut down every day. A weekly restart is a reasonable habit, but it is not required unless you run into problems. If the battery gets critically low during sleep, macOS automatically hibernates and saves your session to disk, so you do not lose work.