I forgot my MacBook Pro password how do I reset?

Follow these instructions: https://support.apple.com/en-us/HT202860

Hello

on your Mac, choose Apple Menu> Restart, or press the Power button on your computer and then click restart. Click the user account, click the question mark in the password field then click the arrow next to reset it using your Apple ID and password, then click next. Follow the instructions to reset login

https://support.apple.com/guide/mac-help/tips-for-creating-secure-passwords-on-mac-mchlp1088/11.0/mac/11.0