Quick Answer
To change your Mac’s refresh rate, open the Apple menu, choose System Settings, and select Displays. Click the display you want to adjust, open the Refresh Rate menu, and choose an available setting such as 60 Hertz, 120 Hertz, or Variable.
On older versions of macOS, open System Preferences, click Displays, and use the Refresh Rate menu.
The available choices depend on your Mac, display, cable, adapter, dock, and current resolution. If you do not see a refresh-rate menu, your setup may support only one refresh rate, or the display may be connected through hardware that limits its capabilities.
What Is a Display Refresh Rate?
A display’s refresh rate is the number of times it updates the image each second. It is measured in Hertz, abbreviated as Hz.
For example:
- 60Hz updates the image 60 times per second.
- 120Hz updates it 120 times per second.
- 144Hz updates it 144 times per second.
A higher refresh rate can make scrolling, window movement, animations, and supported games appear smoother. The benefit is most noticeable when the display and Mac can both produce content at the higher rate.
Refresh rate is different from resolution. Resolution describes how many pixels appear on the screen, while refresh rate describes how often the screen redraws the image. Changing one can sometimes affect the options available for the other.
How to Change the Refresh Rate in System Settings
Use these steps on Macs that have System Settings.
- Save your work before changing display settings. Some display changes can briefly make the screen go black or cause windows to move between displays.
- Click the Apple menu in the upper-left corner of the screen.
- Select System Settings.
- Click Displays in the sidebar.
- Select the built-in or external display you want to configure.
- Click the Refresh Rate menu.
- Choose the setting you want, such as 60 Hertz, 120 Hertz, or Variable.
The change normally takes effect immediately. If the screen briefly goes dark, wait for macOS to apply the setting. If the display does not return, wait for macOS to revert the setting or reconnect the display.
What Does “Variable” Mean?
Some displays and Macs offer Variable as a refresh-rate option. This allows the refresh rate to change automatically according to what is happening on the screen.
For example, the display may use a lower refresh rate for still content and increase it during scrolling or animation. Variable refresh rate is designed to balance smooth movement with power use, but its exact behavior depends on the Mac and display.
How to Change the Refresh Rate in System Preferences
Older versions of macOS use System Preferences instead of System Settings.
- Save any open work before changing the setting.
- Click the Apple menu.
- Choose System Preferences.
- Click Displays.
- If you have more than one display, select the display you want to change.
- Hold the Option key while clicking Scaled, if necessary, to reveal additional resolution choices.
- Open the Refresh Rate menu.
- Select an available refresh rate.
If the menu is not shown, the current display connection may expose only one supported refresh rate.
How to Change the Refresh Rate on a MacBook With ProMotion
Some MacBook models have a built-in display with ProMotion. ProMotion is Apple’s name for a display technology that supports a variable refresh rate. On a compatible MacBook, you may see options such as:
- Variable
- A fixed refresh rate, such as 60 Hertz
- Other refresh-rate choices supported by that Mac
To adjust it:
- Open the Apple menu.
- Choose System Settings.
- Click Displays.
- Select the built-in display.
- Open Refresh Rate.
- Choose Variable or a fixed refresh rate.
Choose Variable when you want macOS to adjust the refresh rate automatically. Choose a fixed rate when you need consistent behavior for a particular application or workflow.
Not every MacBook display supports ProMotion. If Variable or a high refresh-rate option is missing, the built-in display may support only a fixed refresh rate.
How to Change the Refresh Rate on an External Monitor
You can change an external monitor’s refresh rate through the same Displays settings.
- Connect the monitor directly to your Mac, if possible.
- Turn on the monitor and switch it to the correct input.
- Open the Apple menu and choose System Settings.
- Click Displays.
- Select the external monitor.
- Open Refresh Rate.
- Choose the desired setting.
If the external monitor is connected through a dock, hub, or adapter, macOS may show fewer options than the monitor supports. Test the monitor with a direct connection when troubleshooting.
Some external displays also have refresh-rate controls in their built-in menus. Those controls do not replace the macOS setting. The Mac and monitor must agree on a supported mode before the higher refresh rate can work.
Mac and Monitor Requirements
A 120Hz Mac display requires more than a monitor that advertises “120Hz.” The entire signal path must support the chosen refresh rate.
Check these parts of your setup:
The Mac
The Mac must support the required display resolution and refresh rate. Different Mac models have different external-display capabilities. A Mac may support a high refresh rate at one resolution but not another.
The Monitor
The monitor must support the refresh rate at the resolution you are using. Some displays support 120Hz only at a lower resolution or through a particular input.
Check the monitor’s documentation or specifications for combinations such as:
- Resolution
- Refresh rate
- Input type
- Required cable standard
The Cable
The cable must have enough bandwidth for the selected resolution and refresh rate. A cable that works at 60Hz may not work at 120Hz, especially at higher resolutions.
Use a cable appropriate for the monitor’s connection, such as a suitable USB-C, Thunderbolt, DisplayPort, or HDMI cable. Avoid assuming that every cable with the same connector supports the same performance.
The Adapter or Dock
Adapters and docks can limit refresh rate, resolution, or both. A dock may support a high refresh rate on paper but provide a lower maximum rate through a specific port or connection method.
If possible, connect the monitor directly to the Mac to determine whether the dock or adapter is the limiting component.
Fixed and Variable Refresh Rates
A fixed refresh rate keeps the display at one selected frequency, such as 60Hz or 120Hz.
A variable refresh rate allows the display to adjust automatically. This can make motion smoother while reducing unnecessary display activity when the image is not changing.
Variable refresh rate is not available on every Mac or monitor. It also requires compatible hardware and a compatible connection. If you connect a variable-refresh-rate monitor through an adapter or dock that does not pass through the feature, macOS may show only fixed options.
Does a Higher Refresh Rate Use More Power?
Usually, a higher refresh rate can use more power because the display updates more frequently. The effect depends on the Mac, display, brightness, resolution, applications, and whether the display uses a variable refresh rate.
On a MacBook running on battery, consider using a lower fixed refresh rate when smooth motion is not important. If your Mac supports Variable, that option may be a practical compromise.
Power use can also increase with an external monitor, especially a bright, high-resolution display. The refresh-rate setting is only one part of the overall power impact.
What to Do If the Refresh Rate Option Is Missing
The Refresh Rate menu may be missing or may contain only one choice for several reasons.
The Display Supports Only One Refresh Rate
Some built-in and external displays operate at a single refresh rate. In that case, macOS has no alternative setting to offer.
The Current Resolution Limits the Options
A display may support 120Hz at one resolution but only 60Hz at another. Open Displays and try a different supported resolution, then check the refresh-rate menu again.
Changing resolution can alter the size and sharpness of interface elements. Make a note of your original setting so you can restore it if necessary.
The Cable, Adapter, or Dock Is Limiting the Connection
Connect the display directly to the Mac and check the menu again. If higher refresh rates appear, the dock, hub, or adapter may not support the required bandwidth or display feature.
The Monitor Is Using the Wrong Input
If a monitor has multiple inputs, make sure it is connected to the input that supports the desired refresh rate. Some monitors offer different capabilities through different ports.
The Monitor’s Firmware or On-Screen Setting Is Restricting the Mode
Open the monitor’s built-in menu and look for settings related to input compatibility, high refresh rate, or display performance. The exact names vary by manufacturer. Do not change settings you do not recognize without checking the monitor’s documentation.
The Mac Does Not Support the Desired External-Display Mode
A Mac may connect successfully to an external monitor while still being unable to provide every resolution and refresh-rate combination. The available choices are determined by the Mac’s hardware and the complete connection.
The Display Is Being Detected Incorrectly
Disconnect and reconnect the display, restart the Mac, and confirm that the monitor is powered on before the Mac finishes starting. If possible, test another cable or connect the monitor directly.
Troubleshooting Mac Refresh-Rate Problems
The Screen Goes Black After Selecting a Refresh Rate
Wait several seconds to see whether macOS applies the setting or reverts to the previous one. If the screen remains black:
- Disconnect and reconnect the display.
- Turn the monitor off and on.
- Restart the Mac.
- Reconnect the display using a different compatible cable or port.
- Return to System Settings > Displays and choose a more conservative setting, such as 60Hz.
Save your work before restarting or disconnecting a display. Unsaved work in an application could be lost if the app or Mac becomes unresponsive.
The Monitor Works at 60Hz but Not 120Hz
Check the entire connection:
- Confirm that the monitor supports 120Hz at the selected resolution.
- Try a direct connection to the Mac.
- Replace the cable with one rated for the required connection.
- Bypass the dock or adapter.
- Try another port on the monitor or Mac.
- Check whether the monitor has a setting that enables its high-refresh mode.
The Image Flickers
Flickering can result from an unsupported refresh-rate and resolution combination, a marginal cable, an adapter limitation, or a monitor setting. Select a lower refresh rate and test the display again. If the flicker stops, try a different cable or connection before selecting a higher rate.
The Display Is Not Detected
Make sure the display is connected to power and set to the correct input. Disconnect unnecessary adapters, reconnect the display, and restart the Mac if needed.
If you use a dock, verify that the dock is connected correctly and has its required power supply. A dock that is not receiving enough power may not operate all connected displays as expected.
The Refresh Rate Changes Unexpectedly
If Variable is selected, changes are expected. Choose a fixed refresh rate if you need the display to remain at one setting.
An external display can also return to a default mode after being disconnected, after a resolution change, or after switching inputs. Reopen Displays and confirm the setting.
Frequently Asked Questions
Is 120Hz better than 60Hz on a Mac?
A 120Hz display can make scrolling and motion look smoother than 60Hz. Whether it is better for you depends on the display, applications, battery priorities, and whether your Mac can provide 120Hz at the desired resolution.
Can every Mac use a 120Hz external monitor?
No. The Mac, monitor, cable, adapter, dock, resolution, and connection must all support 120Hz. If any part is limited to 60Hz, macOS may not offer 120Hz.
Why does my 120Hz monitor show only 60Hz on my Mac?
Common causes include an unsuitable cable, a dock or adapter limitation, an unsupported resolution, the wrong monitor input, or limitations of the Mac’s external-display hardware.
Should I use Variable or 120 Hertz?
Use Variable if your Mac and display support it and you want macOS to adjust the refresh rate automatically. Use 120 Hertz when you prefer a consistent fixed rate and the option is available.
Does changing the refresh rate affect resolution?
It can. Some resolution and refresh-rate combinations are unavailable because the connection or display cannot support them together. If a desired refresh rate is missing, check other supported resolutions.
Can I change the refresh rate for only one app?
macOS normally applies the refresh-rate setting to the selected display rather than to an individual app. Some apps or games have their own frame-rate settings, but those settings do not necessarily change the display’s refresh rate.
Will changing the refresh rate improve gaming performance?
A higher refresh rate can make supported game motion appear smoother, but it does not automatically increase the game’s frame rate. The Mac must be able to render enough frames, and the game must support the chosen display mode.
How do I return to the default refresh rate?
Open System Settings > Displays, select the display, and choose the original refresh-rate setting, commonly 60 Hertz. If you are unsure which setting was originally used, 60Hz is generally the safest compatibility choice.
Final Thoughts
To change a Mac display’s refresh rate, open System Settings > Displays, select the display, and choose an option from Refresh Rate. A higher setting such as 120Hz can improve smoothness, while Variable can automatically adjust the rate when supported.
If the option is missing, check the Mac’s capabilities, the monitor’s specifications, the resolution, and every part of the connection—including the cable, adapter, and dock. Testing the display with a direct connection is often the fastest way to identify a limitation.