If a 4K monitor offers only 60Hz on a MacBook, check the connection first. Connect it directly with a DisplayPort or Ultra High Speed HDMI cable, then pick the rate in System Settings.
If a 4K monitor offers only 60Hz on a MacBook, check the connection first. Connect it straight to the Mac with a USB-C to DisplayPort cable or an Ultra High Speed HDMI cable, skip adapters and hubs, then choose the rate in System Settings > Displays.
That’s how my main screen runs. My Gawfolk GF270J, a 27-inch 4K monitor, shows 3840 x 2160 at 160 Hertz in System Settings on my 14-inch MacBook Pro M5, over DisplayPort. I keep it at 120Hz most of the day. The steps below go from the cause you can’t change, your Mac, to the ones you can.
How I put this together
The worked example is my own desk: the GF270J and the 14-inch MacBook Pro M5, both covered in my review and my two-monitor guide. Display limits come from Apple’s tech specs pages and its HDMI and adapter support articles. Cable ratings come from VESA, which runs DisplayPort, and the HDMI Licensing Administrator. I checked every source on October 30, 2026.
Step 1: check what your Mac can drive
Apple sets the ceiling by chip. No cable or setting goes past it.
| Mac | Several external monitors | One external monitor |
|---|---|---|
| MacBook Pro 14 M5 | Up to 6K at 60Hz or 4K at 144Hz each | Up to 8K at 60Hz, 5K at 120Hz or 4K at 240Hz |
| MacBook Pro 14 M5 Pro | Three at up to 6K at 60Hz or 4K at 144Hz | Up to 8K at 60Hz, 5K at 120Hz or 4K at 240Hz, plus a second at up to 5K at 120Hz or 4K at 200Hz |
If you have a different Mac, check its tech specs page on support.apple.com before buying a cable. My two-monitor guide has the table for other chips.
Apple’s numbers are what it guarantees, and they aren’t always the ceiling. Apple lists 4K at 144Hz each with two monitors connected, and my GF270J still shows 160Hz next to my 60Hz GF005.
Step 2: take the adapter out
Adapters are the first thing to rule out when a monitor that should do 120Hz shows only 60Hz.
- Apple’s own adapter stops at 60Hz. The current Apple USB-C Digital AV Multiport Adapter (model A2119) lists 3840 x 2160 at 60Hz as its top output with a Mac. It lists no rate above that.
- Apple says to skip adapters at high refresh rates. Its HDMI support article says adapters aren’t supported for 4K at 240Hz and recommends connecting displays directly to the Mac for best results.
- Hubs share one connection. A hub or dock sits between the Mac and the monitor, so the monitor gets what the hub can pass. If your monitor stops at 60Hz through a hub, test it with a direct cable before you blame the monitor.
Step 3: use the right cable for the port
On a MacBook Pro you have two routes. Pick the one your monitor rates for its full refresh rate.
DisplayPort, from a Thunderbolt port. Apple says the M5 MacBook Pro’s Thunderbolt 4 ports support native DisplayPort 1.4 speeds. Use a single USB-C to DisplayPort cable into the monitor’s DisplayPort input. For a full-length DisplayPort cable, VESA’s DP8K certification guarantees HBR3, the top DisplayPort 1.4 link rate of 32.4 Gbps across four lanes. This is my route: the GF270J has two DisplayPort 1.4 inputs, and DisplayPort is where I confirmed 160Hz.
HDMI, from the Mac’s HDMI port. Apple lists the M5 MacBook Pro among the Macs that output up to 4K at 240Hz over HDMI. The cable decides how much of that you get. A Premium High Speed HDMI cable is certified for 4K at up to 18 Gbps, which covers 4K at 60Hz. An Ultra High Speed HDMI cable is certified for up to 48 Gbps, and 4K at 120Hz is on its list. Look for the certification label on the box.
If one route is stuck at 60Hz, try the other. My GF005 taught me a second lesson about DisplayPort: a monitor can also fail to show up at all until you replug the cable. That’s a recognition problem, and a cable swap doesn’t fix it.
Step 4: set the refresh rate in macOS
- Choose Apple menu > System Settings, then click Displays.
- Select the external monitor at the top of the window.
- Open the Refresh Rate menu and pick the highest rate listed, or the one you want.
- If the screen goes black, the monitor doesn’t support that rate, per Apple. Choose a lower one.
If the menu only offers 60Hz, go back to steps 2 and 3. If the menu isn’t there at all, the connection is the first suspect: Apple notes that not every option appears for every display and Mac. On supported displays and Macs, Apple also offers Adaptive Sync, which lets the display adjust its refresh rate on its own.
Is 120Hz worth the trouble for work?
Yes, if your MacBook’s own screen runs at 120Hz. Apple’s ProMotion screen on the 14-inch MacBook Pro M5 refreshes at up to 120Hz, so a monitor stuck at 60Hz next to it makes scrolling feel uneven. I keep the GF270J at 120Hz for that reason. 160Hz is there when I want it, and I don’t miss it when it’s off. Above 120Hz, the improvement feels incremental to me.
FAQ
Why is my 144Hz monitor stuck at 60Hz on my MacBook?
Check the connection first. An adapter, a hub or an older HDMI cable can cap the signal at 60Hz. Connect the monitor straight to the Mac with a USB-C to DisplayPort cable or an Ultra High Speed HDMI cable, then pick the rate in System Settings > Displays.
Does Apple’s USB-C Digital AV Multiport Adapter support 120Hz?
No. Apple lists 3840 x 2160 at 60Hz as the top output for the current model (A2119) with a Mac, and no higher rate.
Can a MacBook Pro M5 run a 4K monitor at 144Hz?
Yes. Apple lists two external monitors at up to 4K at 144Hz each, or one at up to 4K at 240Hz. My GF270J runs at 160Hz over DisplayPort on mine.
Which is better on a Mac for high refresh rates, HDMI or DisplayPort?
Both can work on an M5 MacBook Pro. Use the input your monitor rates for its full refresh rate, with a certified cable. On my GF270J, DisplayPort is the one I confirmed at 160Hz.