how can I upgrade my os on my 2013 MacBook Pro laptop it has a os 10.0 and I need an os that is at least 11 to run a program that I need to use

Is it an early 3013 or late 2013? The model year of a MacBook Pro is available at Apple menu > About This Mac.

A mid 2012 through early 2013 MacBook Pro can be upgraded to Catalina 10.15.7 but no later. See: How to download and install macOS - Apple Support

A late 2013 and mid 2014 MacBook Pro can be upgraded to the latest version of Big Sur macOS 11 but no later. See: How to download and install macOS - Apple Support

There are several different MacBook Pro models from 2013, and the Early 2013 models can get to macOS 10.15, and the Late 2013 can get to macOS 11.

If you have a late 2013 model, here is: How to download and install macOS - Apple Support to upgrade to macOS 11.

Have a complete and current backup created prior to the macOS upgrade, as there is no other means to back out an upgrade that has failed, or that does not run some critical app.

If you only have macOS 10.10 installed, then you may first need to install macOS 10.13 since that updates the system firmware so that it can recognize the new drive layout and APFS file system used by later versions of macOS. The other contributors have provided links to download installers for various versions of macOS.

I highly recommend creating a bootable macOS USB installer first before attempting to upgrade macOS so that you have more options available in case something goes wrong.

Create a bootable installer - Apple Support