Change the Refresh Rate on Your Mac (Including ProMotion)

Q: Should I lock it at 60Hz?

Usually no — leave it on ProMotion/Adaptive. Pick a fixed rate only to match a video frame rate (Fix 2).

Published ✓ Verified ⏱️ 2 min read October 2, 2025 · by Ryan Bennett

You want to set your Mac’s display to a specific refresh rate — to get smooth 120Hz ProMotion, match a video’s frame rate, or troubleshoot motion that looks off.

Why: macOS picks a refresh rate automatically, but 14- and 16-inch MacBook Pro models with Apple silicon (and certain Apple displays) support higher and adaptive rates. The Refresh Rate menu in Displays lets you choose ProMotion, Adaptive, or a fixed Hz value.

Fix 1: Set the refresh rate

Choose Apple menu > System Settings, then click Displays in the sidebar.
Select the display you want to change at the top.
Click the Refresh Rate pop-up menu and choose a rate.

On supported MacBook Pro models you’ll see ProMotion (automatically scales up to 120Hz). On Apple’s Studio Display and Pro Display XDR you may see Adaptive (47–120 Hertz) plus fixed options like 60Hz, 59.94Hz, 50Hz, 48Hz, and 47.95Hz.

Fix 2: Keep ProMotion (or pick a fixed rate)

For everyday use, ProMotion or Adaptive is the best choice — the screen runs smoothly and saves power when content is still.

Choose a fixed rate only for a specific reason: for video editing, pick a rate that divides evenly into your footage’s frame rate (for example 48Hz for 24fps) so motion stays smooth and judder-free.
After finishing that work, set the menu back to ProMotion / Adaptive for normal use.

Fix 3: No Refresh Rate option, or only one value?

Not every Mac or display offers a choice.

Confirm your Mac supports it — adjustable and ProMotion refresh rates are on 14- and 16-inch MacBook Pro models with Apple silicon and certain Apple external displays. Other Macs run a single fixed rate, so no menu appears.
Make sure you’ve selected the right display at the top of Displays settings; an external monitor may expose different rates than the built-in screen.
Install the latest System Settings > General > Software Update, which can add display options and firmware.

FAQ

What is ProMotion? Apple’s adaptive refresh that scales the display up to 120Hz for smoother motion and back down to save power, on supported MacBook Pro models (Fix 1).

Should I lock it at 60Hz? Usually no — leave it on ProMotion/Adaptive. Pick a fixed rate only to match a video frame rate (Fix 2).

I don’t see a Refresh Rate menu. Your Mac or display runs a single fixed rate, so there’s nothing to choose (Fix 3).

Sources: Apple Support — Change the refresh rate on your MacBook Pro or Apple display