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As for city population limits... Well you seem to be confused here because there is actually no population limit in the game. The only real limit is your food production. The total population (like 12/22) you see in the city tab is the amount of population you have versus the amount of jobs available in the city. Those job caps are limited by the amount of districts that you build in said city (including territories), which is why most building tell you in their descriptions that they add one worker job of that type into the pool you see at the top (where you drag and drop pops).
"Overpopulation", since I've just said there is no town cap limit, is whatever your own bar is for that definition. If you have too many people in a city you should definitely start building up units with said city. If you believe that you already have enough land units then consider naval units as they are pretty much as important from mid game onward.
Just FYI, I've found that cycling between units and cities to be so important in this game that I've assigned both to my mouse thumb buttons. One cycle thru my army list and the other thru my cities (but only one way) and I usually start my turn with the headlines, then cycle thru all my armies one by one then go thru all my cities once the "next turn" button show up before I actually hit the next turn.
In Humankind, overpopulation can lead to issues like stability loss, lack of food, and difficulty in maintaining cities. Here are five ways to manage or reduce overpopulation effectively:
Encourage Emigration (City Merging & Outposts)
If cities are overpopulated, merge them with nearby cities or attach outposts to increase available land.
Convert overgrown cities into vassals or independent territories to redistribute population pressure.
Promote Urban Planning (Infrastructure & Policies)
Build infrastructure that increases food production (e.g., Farmers Quarters, Irrigation Canals) to sustain larger populations.
Adopt civics like "Collectivism" or "Regulated Workforce" to better manage population growth.
Utilize Population as a Resource (Army & Colonization)
Train excess population into military units to prevent overcrowding.
Settle new territories to expand available land and distribute citizens across multiple cities.
Encourage Scientific or Economic Growth Over Agrarian Expansion
Select cultures that favor science or economy rather than agrarian growth to slow down population increase.
Focus on research that enables automation and food efficiency rather than sheer population expansion.
Apply Harsh Policies (Forced Control)
Enact policies that reduce birth rates, such as authoritarian or restrictive government choices.
Use stability-reducing actions like forced labor or war to naturally curb unchecked population growth.
Sacrificial Megaprojects (Wonder & Infrastructure Investments)
Large-scale projects like Wonders or Districts consume population to accelerate their construction.
Prioritize building expensive structures when cities are overpopulated.
Planned Starvation (Limiting Food Production)
Reduce the number of Farmers Quarters or disable food-producing infrastructures to slow population growth.
Shift population to other jobs like Industry or Research to decrease food surplus.
Encourage Migration (Liberating Cities)
Release some cities as independent nations or vassals to offload population.
Encourage city defection by intentionally lowering stability.
War and Attrition (High-Risk Strategy)
Engage in continuous warfare to use up excess population for military purposes.
Allow cities to be sacked or raided to reduce population in extreme cases.
Environmental Exploitation (Pollution and Climate Control)
Industrial pollution reduces food yields and stability, indirectly controlling overpopulation.
Prioritize production-heavy districts like Makers Quarters over food-producing ones.
Play badly and you can have a low population. "Problem" solved.
I usually build more districts and units to have some controll.
(I know Sid haven't been part of Civilization in a long while, this is meant to be a joke.)
In the city view top right you can set an approach. It usually is set to "balanced approach". What you want is expert approach and then sort and put food last so that all slots will be filled before any farmer slot is filled (when a new pop is created or when you get a new slot).