updating my current version of software

The biggest factor in upgrading from macOS 12 Monterey to any newer version of macOS

Is the Age of this computer and Govern what newer version of macOS it will Qualify to install. 

Use About this Mac from the Apple Icon on Desktop - the required Information will be there.

With the above information in-hand - follow this How to get old versions of macOS and verify what version this computer Qualifies to install.

Safari will open a redirect and open the Apple Store where the download can commence.

If Yes, suggest having at least 50 GB of Empty Space on the drive.

It will allow the Full Version ( about 12.xx GB ) to download, then expand and then commence to install.

If there is Third Party Security Software installed - remove it.

It will interfere with both the download and installation process.

Does this computer appear as Listed and qualifying for an upGrade to a newer version of macOS ? 

macOS Sequoia compatible Computers 

macOS Sonoma is compatible with these computers

Computer Qualifying for macOS 13 Ventura 

Computer Qualify for the Monterey upgrade

macOS Big Sur 11 hardware requirements

macOS Catalina 10.15 hardware requirements

Always make a Time Machine Backup  before doing any upGrades 

Whether you can upgrade macOS will depend on your Mac's model, and hardware model year / time of year.

Your tag line indicates that you have a 13" MacBook Pro running Monterey. Assuming this is correct,

• If it was released in 2016 or earlier, you cannot upgrade it past Monterey.
• If it was released in 2017, you can upgrade it to Ventura.
• If it was released in 2018 or later, you can upgrade it to Ventura, Sonoma, or Sequoia.

To learn how to update macOS please read Update macOS on Mac - Apple Support.