7 or 14 day JR PASS? Which one is best for my trip?

If I’m leaving out of Tokyo to start my JR Pass on April 16 to these places (Kyoto, Osaka, Nara, and Hakone) and coming back to Tokyo on April 23 (8th day) , do I get 1.) a 7 day pass and individual ticket from Hakone or 2.) 14day pass? I am staying in Tokyo in the beginning (April 13-16) and end of my trip (April 23-26). So is it true that I won’t need a JR Pass while I’m in Tokyo or can I use the JR Pass in Tokyo? Please help me decide — Arigato for your help!