Need help which macOS version to install

I have a macbook pro mid 2012 15 inch.

i7 processor 2.3ghz

NVIDIA GeForce GT 650M

16gb 1600mhz

1tb ssd

Currently, I have a macos mojave 10.14.6.

Help me which macOS version for performance and stability should I upgrade so that I can install the latest softwares as at the moment I cannot install some apps because of the OS limitations.

I have watched youtube videos for OCLP but most of them is for 13inch and I kept reading this metal gpu thing so I am hesitant to upgrade to ventura or monterey as I dont really understand it. Can you guys help educate me and help me choose please?.

Much thanks.