As of Dec 2022 the countries where UK pensions are not frozen and are increased as standard each year include the USA, Barbados, Bermuda, Israel, Jamaica, Mauritius, the Philippines, and all EU countries.
If you look up the "Monito" website they will automatically do conversions for you comparing 12 different transfer companies including Western Union disclosing all the fees and exchange rates for each of the companies including the time it takes for the transfer to complete.