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When they ask you, ask them first what budget they have allocated for the position - that way you flip the script and get info before committing to anything. I had this happen to me in an interview where I threw out a number without really knowing what they were working with, and I ended up asking for way less than what they were actually offering; now I always try to get that information out of them first. If they insist on you going first, then give a range based on what you've researched (Glassdoor, LinkedIn, whatever you can find in your sector), but make it clear that it depends on benefits, actual responsibilities and all that - that way it doesn't come across as a number pulled out of thin air.
The best thing is to research the salary range for that position in your area before the interview, so you don't come up with a random number. When they ask you, say something like "based on my experience and what the market is paying, I'm looking for between X and Y" - give them a range, not a fixed figure, because that way you have room to negotiate. If you're not sure how much to ask for, it's also fine to say that you want to hear first what they're offering, that doesn't put you at a disadvantage.
Give a range instead of a fixed number, something like "between X and Y depending on benefits and responsibilities," that way you stay more flexible without looking like you don't know what you're asking for.
Don't just throw out a number without context because you could end up below market rate or come across as out of touch with the reality of the position. What most people don't mention is that if the interviewer asks you first, it's almost always because they want to know your expectation before they show theirs, so if you give a range that's too low you're closing doors on yourself - that's why it's worth researching the range for that position in your city before you go in. If you really don't know what to ask for, it's fine to say something like "I'd like to learn more first about the responsibilities and benefits the company offers" to buy yourself some time and then respond with more confidence afterward.
Don't throw out a random number and don't accept the first offer they throw at you without thinking it through. One thing that works is asking first what budget they have for the position before you give a number - a lot of times they'll tell you the range and then you have clarity on what to expect, instead of being left guessing.
When I've been on the other side in those kinds of conversations, the people who negotiate better are the ones who first ask what budget they have allocated for the position, and only then throw out their number - that way you avoid shooting in the dark and it also shows you're thinking strategically. If they insist on you giving the first number, that's when you throw out a range but making it clear that it depends on how well you fit what they need, benefits, and whether there's room to grow in the role.
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