This set of parameters experimentally seems to work the best for macos to linux file transfer. This is ofcourse not secure and is intended for transferring things like machine learning datasets to a workstation from a laptop etc.
rsync -rltv --progress --human-readable --delete -e 'ssh -T -c email@example.com -o Compression=no -x'
r: Recursive. Allow directories to be traversed and copied.