Update
i need to update my macOS Sierra to 10.14.0 at least, but it tells me no updates available
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Back up your data, check your applications for compatibility, and if your Mac is a 2012 or newer model, or a 2010 desktop Mac Pro upgraded with a Metal-capable graphics card, download Mojave, Catalina, or Big Sur through the links provided. If not, it's too old.
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