As part of moving from one hosting provider to another, I needed to move a large amount of uploaded files to my local machine and then out to a VM on a new provider. Looking at rsync to do this, for moving the content locally first I didn’t want to eat up all my home bandwidth, so found there is a ‘bwlimit’ parameter in KB, e.g. –bwlimit=500 would limit to 500kbps:
rsync --bwlimit=[bw here in kbps] -a --progress [id]@[host]:/source/path .
Run this from the folder where you want the files to arrive what also contains folder ‘path’ (otherwise you’ll end up with path/path/[files here])