For the immediate project, the Baltic Birch, the range is going to be pretty limited. Itis already sanded to somewhere around 100-120, so you are not really doing anything but removing "handling damage" (scuffs/scrapes) and refining from there. Depending on your final finish, there may not be much need to go beyond that. 150-180? Most stains don't want a finer grit. You are somewhat polishing/burnishing beyond that point and the stain has nothing to land in/adhere to.
The topcoat may require something finer though, 320-400, if there is a need to sand between coats. Some finishes do not need this though.
40-60-80 will just destroy the veneer and are not need here. Those are for much heavier removal/shaping on solid wood.
Above 400 is for "polishing" of film finishes or plastic and metal parts