Stuttering and low fps

Hey guys I’m new to computers so sorry if this is an easy fix but I have a ryzen 9 9900x with a 4060ti I try to run games but they are all studder and don’t get over 30 fps my monitor is 144htz and I’ve already changed both my windows setting for the fps and game settings this is especially bad in bo6 ive got the newest nvidia drivers I just don’t know what else I can do