Hello!
Form here, I count one hex as 15km wide. I've chosen this because one day of normal travel is two hexes on the map, and about 30km walk in reality (4 or 5 km/h).
So I consider one hex as being 15 km wide.
Then the Ravenland measure about 500km x 400 km. Few less than 200 000 km² to me (I have to substract montains and so on).
I think that population is quite unbalanced today then.
About Humans.
1- Harga as been more and more destoyed as it assumed many wars (four actually), and demons flood. There must have been some mid size cities, but the only big one is Alderstone that have been partially destroyed with 4th Alder war and demons flood. But it is still peopled with misgrowns and Rust Brothers since about 880. Then it may have been rebuilt partially since that times.
2- Moldena was quite prevented from war. It was first people by ailanders in 610. Then it was dominated by alderlanders in 845, without any real fight. In two centuries cities were build, Falender dominated them, and in 845 none were destoyed. When the Wailer's Hold fell, Alderlander came to north more violently, and Falender fell in 869. It didn't fell in a war, it fell because of alderlanders criminals burnt it for revenge. Then other big cities may exist.
3- Margelda has really been prevented from the war, and as it is all coast long, it may have one big city, for people had 300 years to build one : from 610 to 900 AS.
BUT.
There is always a but.
In 900, here we go for 260 year of isolation. REAL isolation.
People went away from home by one hex maximum (it is said that they never left ther home more than half a day of travel, and one hex is half a day of travel).
Then they wasn't able to go in another village.
That is our biggest problem : we can't really see the Ravenland as we see our european history. Our small villages of 50 or 100 people weren't isolated. And they had many exchange with each others. They were spread with one or two days of travel between them, and many people went from one to another.
But Ravenland was invaded with the Blood Mist, and people were stucked in there village. 300 years is a long time for human beings.
Here is my understanding of this :
Many small villages are now dead. To few people, no real social and génétic diversity made them to die or become so much altered that they couldn't last for almost 300 years.
Form me, many small village are now ruins, abandonned, or contained really really few sane people.
But I can't see why there could not remain some average cities.
Humans came at a medieval technologic level. Then they had 300 years (from Jamharda to the 1st war) to establish theirselves. In our 14th century Lille, a big french city that is near of Paris, contained about 20 000 people. It is the result of many centuries of population and trade. But I have no problem to consider that their were be cities with 10 000 inhabitants before the Blood Mist came.
I've chosen Lille purposely. First, because I'm french. Secondly, because it is near a capital. If I consider Falender as a capital, then It doesn't forbid some other big cities to exist away from it in Moldena or Margelda.
These cities may now have less people, for the blood mist may have butchered many people: nobody was able to explain the threat to other village or cities, because it was too far. Then each settlement had to figure it out by itself, and it may have been... deadly.
Then, to me, there can remain some three or four cities with about 4 to 7 000 human inhabitants. Around many villages are in ruins, dead or abandonned because they were to few people in there. Some other villages may have been quite able to survive, but they may have had hard times during the past 300 years. The hollows are among them, but i consider that there are more than 100 people in there. Maybe 200 hundred today and they arrived 300 or 400 in 900AS.
In fact, it's hard to consider that a population with less than 300 people may have grown by its own during 300 years. Especially with a threat such as the Blood mist. It's my point of view, but there were not a doctor in each village. Only one disease could have killed every people regarding the level of healing (except with magic, but it seems to be hard to learn by your own in Ravenland).
Then, in human land, there are few villages. Many are small, or small average (up to 7000 people). There may be far from each others. And above all, they are independant from each others.
No general government. No ruler from outside the settlement. That is the fact that allows, to me, to not give those villages too many importance. Just there are more people, and they mays have better survived, but for now, they face their lonelyness against the wild land revealed from the Blood Mist.
About the non humans.
There must be big settlements of dwarves or elves. Indeed, war never went to their home except for hte Wailer's hold, Lumra, Glethra and Varassa. Belderand is clean, as is the northern forest, Vivend, Far Vivend.
But it's true that they may not be kind with so "warful" humans that brought the Mist on their land. Belderand is closed to non dwarves, elves haven't the same sight on cities like humans. Elven-springs are the remaining kin that can have created some big settlement. More recently, Urhur orc clan established in big elven ruin (Varassa?) to build an empire and gain repect from other kins. It can be a big settlement then.
I can't evaluate the size of the population in Ravenland... But I'm convinced that human are not so numerous... It even may be a chance for the other kins... to claim Ravenland as their! It's at least the case of Meromannians, and Urhur clans... at least.