Tldr computer parts prices are bad right now
RDNA4 and Blackwell aren't coming out until next year and both RDNA3 and Ada suck.
AM5 boards are overpriced but Intel CPU skus use way too much power. Like their non K skus pull 200+W from the wall on turbo? Wtf?

Original thought was a 13700F + 4070 Founders
13700F uses too much power and the 4070 is really a 4060ti
Maybe in a micro atx form factor. I got a new desk that barely fits a standard ATX case.

Micro atx will form factor will be limited by gpu size. If you want a true micro atx case, you will need to be cautious of what size gpu it can hold. I would resist upgrading right now if not absolutely needed, with mentioned tech next year hopefully am5 boards will drop a bit. That being said am5 sockets are already sucking comparable power to intels latest two series.