I\'m writing a client-server app using BSD sockets. It needs to run in the background, continuously transferring data, but cannot hog the bandwidth of the network interface
I've had good luck with trickle. It's cool because it can throttle arbitrary user-space applications without modification. It works by preloading its own send/recv wrapper functions which do the bandwidth calculation for you.
The biggest drawback I found was that it's hard to coordinate multiple applications that you want to share finite bandwidth. "trickled" helps, but I found it complicated.
Update in 2017: it looks like trickle moved to https://github.com/mariusae/trickle