What macos do i install on a macbook pro 2014

I have an old macbook pro 2014 with catalina should i use ocpl to upgrade the macos and what version do i use

I plan on using it daily for light task and maybe do some light gaming so id like something reliable

Ive heard some people say that sequoia is unstable and the fan goes crazy so should i even update or is using big sur is fine

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