I need help updating a mod

You have all Forge versions in your Workspace settings. Click on the Forge version and change it for 1.14.4 Forge.

If you have an MCR file, then first you'll have to download MCreator 1.8.3, load it in, then export it as a .ZIP workspace. MCreator no longer supports MCR.

Second, to change the forge version you go up to the top left-ish to the workspace tab, then click the forge version and change it like Goldorion said. I will warn you though that custom coded mod elements will need to me migrated to the new version manually because they don't like to compile when switching versions.

so i have a mod i made in 1.15.2 mcreator and i realy want to update to 1.16.4 using the new mcreator snapshot how would i do this?

change the forge version and refractor it, you have to have snapshot 2021.1 to do this 

thanks

when will we get 1.19 mod making for forge