QuickTime Pro 7 could do it but it isn’t supported on newer Mac OS. Even then you had to pay Apple for a registration code to enable this feature. iMovie may be able to do it albeit awkwardly. Get Handbrake. It’s free and feature rich.
HandBrake is an open-source, GPL-licensed, multiplatform, multithreaded video transcoder.
handbrake.fr
best free video converter out there.
But you may not need to convert depending on the format. .MOV is just a container and may already be a h.264 (mp4) video file. If you open the file in quicktime and look at the info for the video, itll tell you the format. If its h.264, there is no need to convert and just change the file extension to mp4.
I use online video converters most of the time. When I googled for the first time how to convert a mov to mp4 video I got this article: https://www.movavi.com/support/how-to/how-to-convert-mov-to-mp4.html. And it helped me figure out everything very fast and also find the software that can do this task.
VLC is an excellent app for playing any type of movie or music file, and it's for free.
You can also setup all kinds of key shortcuts etc to your preferences.