I leave the boxes unchecked so I allow max bandwidth I have available. I don't really mess with these settings so I don't have a number per se since everyone's connection speed is different anyway. If you want to throttle bandwidth but not make it unlimited, try raising the value higher and see if that helps.
I guess a rule of thumb would be is if you limit bandwidth, you can open more slots for other uploaders without killing bandwidth where if you open all your bandwidth, you may want to limit the number of upload slots.
Also there is an explanation in the options that describe optimum settings for bw throttle.
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