I would tend to think that compared to humans ... elves are fewer in number considerably, and orcs are quite higher in number ... compared to population points.
Elves are merely more efficient at working the land studying, due to their longer lives, dont need the population. And orcs ... warrens.
As to the Human tribes, I would like to think that each level of town is almost proportionate to a level of population. At least for the Bannor. having sprawling suburbs set in their lawful feudal system, with many many peasants.
for instance a size 15 city I would say Elf = 5,000/ Human = 20,000/ Orc = 50,000
If we include lizards then Lizard would be around 15,000 I would imagine, with the Cualli having an additional 5,000 slaves or so.