Click on the website you want to manually backup, and then on the right hand side under "Backup" click "Create Backup"
Give your backup file a name that you recognize, like "sitename-backup-2017dec31" for example. It's always good to have the date in the backup name, so you immediately know how old the file is.
It's also recommended to check "Store on remote server" so the backup is stored on a separate server, and doesn't count towards your disk space usage.
When you are done entering the details, click "Continue" and you're done.
Related: How to restore a Templ.io backup
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