I forgot to my number but I have my email

See If you forgot your Apple ID password https://support.apple.com/en-us/HT201487

You also can use Having trouble signing in/iForgot https://iforgot.apple.com/password/verify/appleid 

And you will need to see If you forgot the answers to your Apple ID security questions https://support.apple.com/en-us/HT201485

Before trying to answer your security questions is very important that you think about your questions, including your birth date, and their answers carefully and try to recall all details you can. If you don't answer them correctly enough, then you easily can lose control of your account.

Note that If you're using two-factor authentication and can’t recover your password, you usually will need to enter account recovery. See Recover your Apple ID when you can’t reset your password  https://support.apple.com/en-us/HT204921.

Depending on what it is here that was forgotten:

If you forgot your Apple ID password - Apple Support

If you forgot your Apple ID - Apple Support

Recover your Apple ID when you can’t reset your password - Apple Support

NomelJohn wrote:

It's asking for my two factor authentication but I forgot my number and my old phone the only thing I got is my old email that I can still access

So use account recovery, if you can get into that path.