Unable to update MacOs X

If you forgot your Apple Account password - Apple Support

How to download and install macOS - Apple Support

The High Sierra through Sequoia links go to the App Store. You will need to fix your issue with logging in before you can download the installers for any of those operating systems.

"Unable to update MacOs X: I can’t update my MacOS X to MacOS 11. Cause I can’t log into my AppleID into AppStore"

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Updating the macOS through App Store:

You Can't. Updates for the macOS are installed through Settings. So, that is where to get the updates. You can get app updates in the App Store.