how do I track my iPhone from my mac

Use any internet browser and log into www.icloud.com/find

Recent macOS versions also have a Find My app that you can use. To see if you have Find My on your Mac use Search (magnifying glass on menu bar or command space).

Also see the following Apple articles for information about lost or stolen iPhones or iPads: If your iPhone, iPad, or iPod touch is lost or stolen - Apple Support and

Use the Find My app to locate a missing device or item - Apple Support

Open the FindMy app on your Mac or go to iCloud.com/find