I almost drove myself a little crazy when I was trying to figure out a way of transferring Home Assistant backup files onto my Mac. I read all sorts of complicated things about Samba, but could figure out why there wasn’t a more simple solution for more simple people.
Then I finally found it, rather hidden away in my mind. If you go to Settings/System/Backups there you see the list of the backups that exist. If you click the file you want to transfer, and then click the three dots, there is a Delete and a Download option. Clicking the download option immediately copies it to the Downloads folder on the Mac.
I think that this option should be more obvious since it is so useful. I don’t make that many changes to my configuration and so having to do the download to the Mac manually is not a real effort, though it would be nice if this copy could be scheduled in some way…