Metrc MI- manifest transfer CSV Excel/Data Import/ Export

I need HELP and I apologize if this is going over my head and its so simple but I was thrown into this role and have pretty much taught myself so far so bare with me please. under transfers-incoming-select manifest- export data file EXCEL-

I open excel I don't know what to do next or what headers i need to keep? AND HOW DO I UPLOAD THE NEW INFO INTO A NEW TRANSFER .

PLEASE AND THANK YOU!!