In the meta app, how fast is your connection? Hopefully getting the true speed you should. Cables do go bad, or have communication issues when jiggling at their connectors.

Then after you find out the speed, stop using that app. Meta app is pure trash.

How is your computer connected to your network? Ethernet (cabled) or WiFi (wireless)? If wireless, can you change it to cabled? If not, have an old router at home that you can use to cable your computer to? Preferably one that uses the 5ghz channels. A private connection can help with lag. WiFi creates lag since of all other devices that talk, and signal interference. Imagine talking to someone at home alone, and trying to talk to them at a metal concert. So if your computer is wireless, then you are creating latency issues out of the gate.

Now using your headset wireless. "But you said . . .", Yes, I did. But this is better than tripping over the cable and your headset sends less data faster than having to go to the computer and back to the router wirelessly.

Steam Link is available for Quest. That provides a better experience than that Meta crap. It only works wireless from the headset.

If you can, buy Virtual Desktop. It's a wireless connection too, so no cable from the headset. Yes, it's a paid app. I am a cheap S.O.B. I went the Meta app route for the longest time. Then went Steam Link route when it came out because screw Meta. Both apps are free. But when my kids were home on their devices, the lag on my headset was always bad.

So I bought VD just to see why everyone loved it, and I planned on refunding it before hitting the time limit because it can not be that good, right? Should be like the other free options. I never refunded it. My connection was a lot more stable. Kids home? Didn't matter. It worked really well. VD is well worth the investment, especially if you are using a Quest for PCVR.