MOV does not play reliably on Windows, Android, smart TVs or in many upload forms. M4A sounds better than MP3 at the same file size and is native to Apple devices. MOV is at home in recording and editing on Apple devices; M4A is the usual choice for music and voice memos on Apple devices. The M4A contains the soundtrack only; the picture is dropped.
The defaults suit most files. Under Options you can choose the bitrate and trim the start and end. This is demanding work for a browser: a long or high-resolution file can take several minutes, and your device does all of it, so keep the tab open.
The conversion uses your browser's own video and audio codecs (WebCodecs), with hardware acceleration where the device has it; the file is read from disk as it goes and can be up to 2 GB. Where the browser lacks a codec, the page falls back to the compatibility engine. M4A is written at 192 kbps unless you choose another bitrate.