There are a lot of good articles out there that can help you with this. This is more of specific examples on how to do it between 2 localhosts.
Some references:
Preparing for an Upgrade (READ FIRST)
You will need a few extra modules to get started with this route: Migrate Upgrade , Migrate Plus
Double check if you need any special modules for your content as mentioned in the Preparing for an Upgrade link above.
Currently can't enable Migrate Upgrade module - see issue: https://github.com/kalabox/kalabox/issues/1789