I'm not sure that I managed to figure out the process for exporting data and importing it to another app/form, more specifically having forms with subforms.

I'll appreciate if someone can post a list that describes this flawlessly.

Should I use the backup option?

Should I export specific views data? what are the fields that I should select from the subforms?

Should I use the migration tool?

What settings should be selected to export/import?

Do I need to copy formulas?

It feels I hit a brick wall with this,

Many many thanks, 

Kind regards