With the "one in a million" I was really only speaking about our galaxy or galaxies like ours. I honestly don't know that much about astronomy beyond some basics and whatever I happen to read in articles and such.
I just felt that "one in a million" would be a reasonable figure. Thing is...we don't know. And we won't know until we have actually managed to explore more, and I have seen so many numbers over the years. I've read articles where it talked about 1 million inhabitable planets in the galaxy, or just 100.
This article from 2020 meanwhile says it could be as much as 300 million in our galaxy alone.
https://www.inverse.com/science/how-many-planets-host-life
And this all just talks about Earth like conditions, we still don't know what other ways complex life could evolve in alien environment. Heck, we don't even know whether Earth is the only planet with complex life in the Solar System (there's still things like Europa and Titan)
As for Star Trek, I mean, it works with the idea that billions of years ago a species manipulated evolution on countless worlds to result in something that resembles them and that's why there are so many planets with Earth like creatures and humanoids and why they can all interbreed.
For all we know that same species also terraformed countless planets to be more Earth-like, or some other ancient super civilization did it. Or the Q did it, for all we know.
That's why I don't really expect for Star Trek's version of the Milky Way to resemble ours all that much. I expect the Sol system to be there with its 8 planets and various dwarf planets and other objects, but even if Vulcan is located in 40 Eridani, I do not expect Star Trek's 40 Eridani to resemble "our"40 Eridani.