Miles flown = distance = MQM.
If the Miles flown is less than 500 miles, round it up to 500 miles.
Edit to add: As noted by MSPeconomist, you also need to factor in your bonus. I always travelled cheap economy so no fare / cabin bonus for me. Other bonus may also apply from promotions and they are not reflected on the itinerary.

MQS is simpler. Just count the segments (literally). Only time it deviates is when two segments have the same Flight number. In that situation, I believe it is clocked as only 1 segment.

MQD, I am based outside of US and am not familiar with checking the receipt to derieve the MQD but I understand it can be done.

They are certainly not all in one place nor nicely computed but the information are there.