Just been looking at demographics and rulership again for a Labyrinth Lord game I'm running tomorrow.
Looking at medieval & similar population levels, I think 1-10-100 is a good rule of thumb:
Population
Howling wilderness, high mountains, tundra, deserts - ca 1 per square mile, typically hunter-gatherers.
Borderlands, Rugged Hills, Low Mountains ca 10 per square mile, typically clans.
Settled farmland ca 100 per square mile, typically peasants.
A new domain established in habitable Wilderness (like the Stolen Lands in Kingmaker) will grow around 100% per year in population until it reaches Borderland level, then 10% per year until (if conditions allow) it reaches Settled level.
Historically, pre-industrial population maxed out at around 180 per square mile of good farmland, with France having around 118 per square mile, Germany around 70-75 and Britain (with lots of moors and mountains) only around 30-40.
You still see populations of around 100 per square mile in many rural areas of modern Europe, such as Northern Ireland where I grew up.