What software can monitor the download and upload data speed ?

As I go to internet,some time some hidden software or malware keeping upload my data or download junk advertisement to my computer. It there a tool can show the IN and OUT traffic of total data speed instantly. That help to identify some junk software or malware website was running at the back ground without my attention.What software can monitor the download and upload data speed ?There are several free ware ones ones on the net. I have used them and then i delete them as sometimes they have malware in them.