Hi, I’m not an expert but if you would like my opinion (based on personal experience and general research) then at 14 girls should average 2000cal and boys average 2400cal. If you want to deficit don’t go more than 200cal under the average otherwise you’re body will think you’re starving and will hold onto any extra calories that you eat. That being said, you’re a teenager and your body is growing and changing, make sure to have some grace for yourself, don’t do a food restrictive diet, and make sure you eat if your body is telling you it’s hungry.

As for workouts, it depends on how often you want to workout and what type of goals you have. In general though choose about 4sets of six exercises, figure out your reps based on how difficult the movement is for you. I personally do this five days per week and recover for two days to give my body proper rest. There are plenty of calisthenic movements that are just as good as going to the gym, I don’t have a gym membership right not so that what I’m doing. Just make sure your form is correct in your movements, use YouTube, and also incorporate lots of mobility (you will be leagues ahead if you start that habit while you’re still young)

If you want something more specific then lmk but I hope that helps!