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16meg or 64meg, for download speed tests. Then, upload that file to the webspace provided by your ISP or free server such as Yahoo to test your upload speed.
When it's about 40% done, take note of the KB/s and cancel the download. Multiply the KB/s you got by 8.192 to determine your speed in kbps. Example: 56.2KB/s * 8.192 = 460kbps.
To measure your download and upload speed, you may use a third-party throughput meter. Here are a couple popular free meters:
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