soldiers available in ME

I read somewhere on this forum that Rohan had aproximately 20,000 men in cavalry and infantry after helms deep. I was curious as to how many soldiers other kingdoms and areas of ME had at the time
Good
-Gondor(bigger than rohan so maybe 40,000?)
-Mirkwood
-Lórien
-Rivendell(not many)
-Lindon(not many)
-Men of Dale
-Dwarves of Lonely Mountain
-Beornings(not many)
-Rangers of the North(30 of grey company, some left behind?)

Bad
-Sauron in Mordor and Don Guldur
-Saruman and Dunlendings
-Harad
-Khand
-Rhun
-Umbar
-various orcs of Misty Mountains

I'm not sure how many references are made in any of the books, but any information or estimates would be helpful. I'm just trying to get a scope for the forces available during the the war of the ring