upgrade OS of 016 Macbook Pro

Back up your data, check your applications for compatibility, click here, and then on the download link for High Sierra, Mojave, Catalina, Big Sur, or Monterey.

Catalina and newer won't run 32-bit software; download and use Go64 as well as using the first link above.

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A 2016 can be upgraded to the current macOS Monterey. See: How to upgrade to macOS Monterey - Apple Support

Note that if you upgrade to Catalina or later, any non-Apple 32-bit apps will also need to be updated. See: https://www.macworld.com/article/232735/how-to-check-if-mac-software-is-32-or-64-bit.html