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Well don't put any game clients in OS Startup, as they can never launch with admin privileges this way. Boot your OS and wait til everything had loaded and cpu usage settles down to nothing, which shouldn't take long on a modern PC using an SSD and 16gb or more of ram. Then launch game client via the right click of shortcut, run as admin option. You can disable auto download queue by setting a download period you typically would never use or have the PC on during... such as say 2am-3am or something like that. If you do get any pushed updates you can (X) it out and that will get pushed down into the scheduled download queue listing. Then you can scroll through that list and click the add/up arrow button on the updates you wish to actually have start now (added to the Download Now Queue) leaving the rest you don't need right now for a later time.
Its normal
QoS via Windows, the router or Steam settings is your only option
Or you could simply let a game download Before doing anything else.
This can also be done in Origin or Uplay, although is a bit trickier.
That while GoG, XBox/gamepass client, Epic, uPlay, Origin, Battle.net all barely use the CPU and download at full speed of my connection (60-70 MB/s). It's only Steam that has this insane CPU usage (really, the other clients didn't use more than 5% on the i5).
Steam is doing something very inefficient when downloading. And I remember this started happening only a few years ago (2-3 maybe? I'm not sure).
However
I just tested again https://www.speedtest.net/result/11572753549
During download CPU nearly maxed during Download while the Upload phase was around 30-40%
But you have to take into account that you are running a much newer system so all that in addition to what i mentioned above will yield different results.
And i'm using an OC'd i5 2500k mind you, but using a PCIE NIC instead of onboard.
All in all, newer hardware will naturally fair better compared to older hardware
so in a sense i was correct in saying its normal.
Not saying Steam isnt partially at fault, highly likely it does things differently compared to other clients, but as i had shown doing a normal speedtest is enough to cap the CPU (for me at least), so that should say something in itself that results will vary.
Hardware and Network config matters.
21% Download 15% upload even with upload having higher speeds when using the windows store app..
well hmm..
See if hardware acceleration is ON or OFF in your browser settings.
One way to reduce the usage and overall demand when downloading from a game client...
> temporary change the app that is downloading to Low Priority via Task Manager > Details.
> Cap the bandwidth to allow some breathing room. Like if you wish to use other Web browser while your app downloads a large file or game.
> There is little excuse for your PC not having at least one ssd. If you only have one ssd, download to it. Once the download load is done, move it to another drive. It's not hard to move games.
> Have hardware acceleration enabled in gane clients and Web browsers. This reduces cpu load as it uses the gpu to display and compute the visuals. If you disable this, it will be cpu only and this generally does not help in an OS such as Windows.
Now, it seems pretty obvious, that high CPU usage also has something to do with your download speed. The higher your download speed is, the more chunks you manage to download, and the more chunks your PC has to decompress at once, thus increasing your CPU load to the roof. I have Intel Core i7 6820HK - it's not the fastest, but still it's a pretty fast CPU. When my bandwidth was 2.5 MB/s, the Steam downloads were barely noticeable in regards to CPU usage. Now it's 30 MB/s, and I have to abandon all other work during Steam downloads.