I need to update my iPhone 14

First make sure that you have a compatible iPhone. If you indeed have an iPhone 14, you can update to the latest version of iOS 17, iOS 17.2.1

To update go to settings>general>software update and make sure that you're connected to a wifi network and that low power mode has been turned off

If you cannot update wirelessly please update via a pc or Mac instead

Update your iPhone using a Mac with macOS Catalina or higher

On a Mac with macOS Catalina or higher, you will use the finder in order to upgrade your iPhone. Make sure to Back up your device before starting the upgrade process.

On a Mac with macOS Catalina or later, you will follow the following steps:

1. Open a finder window
2. Connect your device to your Mac via a lighting to usb A or a lightning to usb c cable On the iPhone 15 series, use an usb c to usb c cable.
3. Select your device in the left sidebar of the finder window
4. click general, then click check for update
5. Click download and update.
6. If asked, enter your iPhone passcode

Update your iPhone via a Mac running macOS Mojave or earlier, or on a Windows PC

On macOS Mojave or earlier, or on a windows machine, we won't use the Finder to upgrade your iOS

Instead, we will use iTunes. Make sure to Back up your device before doing any update or upgrade to your phone.

1. Open iTunes
2. connect your device to the computer with an lightning to usb a or a lightning to usb c cable. On the iPhone 15 series, use an usb c to usb c cable.
3. Click device button in the iTunes toolbar
4. In the summary tab, click check for update
5. Click download and update, follow The on screen instructions
6. If asked, enter your iPhone passcode.

See this user tip I wrote about updating for further reference about the topic

Updating/upgrading your iPhone - Apple Community