Temporal phase unwrapping (TPU) is an essential algorithm in fringe projection profilometry (FPP), especially when measuring complex objects with discontinuities and isolated surfaces. Among others, the multi-frequency TPU has been proven to be the most reliable algorithm in the presence of noise. For a practical FPP system, in order to achieve an accurate, efficient, and reliable measurement, one needs to make wise choices about three key experimental parameters: the highest fringe frequency, the phase-shifting steps, and the fringe pattern sequence. However, there was very little research on how to optimize these parameters quantitatively, especially considering all three aspects from a theoretical and analytical perspective simultaneously. In this work, we propose a new scheme to determine simultaneously the optimal fringe frequency, phase-shifting steps and pattern sequence under multi-frequency TPU, robustly achieving high accuracy measurement by a minimum number of fringe frames. Firstly, noise models regarding phase-shifting algorithms as well as 3-D coordinates are established under a projector defocusing condition, which leads to the optimal highest fringe frequency for a FPP system. Then, a new concept termed frequency-to-frame ratio (FFR) that evaluates the magnitude of the contribution of each frame for TPU is defined, on which an optimal phase-shifting combination scheme is proposed. Finally, a judgment criterion is established, which can be used to judge whether the ratio between adjacent fringe frequencies is conducive to stably and efficiently unwrapping the phase. The proposed method provides a simple and effective theoretical framework to improve the accuracy, efficiency, and robustness of a practical FPP system in actual measurement conditions. The correctness of the derived models as well as the validity of the proposed schemes have been verified through extensive simulations and experiments. Based on a normal monocular 3-D FPP hardware system, our method enables high-precision unambiguous 3-D shape measurement with the highest fringe frequency up to 180 by using only 7 fringe patterns achieving a depth precision ∼ 38μm across a field of view of 400 × 300 × 400 mm.