how to backup Joomla website when developing on MAMP?

I am a new web developer. I have been using Joomla with a 3rd party template, developing it on a local MAMP server. The template is sort of unstable and breaks easily. I would like to Backup my work on a daily basis.

I'm assuming all the files and the database need to be backed-up? Is there a best practice for this?

Thanks very much!