Newbie looking for general financial advice

I would like to retire at 67 if possible. I don’t really any extra income available but will put future raises in 401.

Social Security Payment Calculator

Use this to calculate your social security payment at FRA (age 67). I think you should be around $2500 a month.

Here is a good 401k Calculator.

I don't know your company match. I put in $75k as income with 8% towards your 401k a year with a 3% match. I calculated VTI at it's historical average (13.4%). If that holds true you'll have a little over $1 million at 67. I don't know if you have a house payment but $2507 plus drawings 4% from the 401k yearly would put you at about your current income level in retirement.

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What shape am I from a retirement standpoint?

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Meh. Not great, not terrible.

Using the polarizing 4% rule, $250k will generate about $10k a year, forever. If that's shocking to you, realize that the average American has nothing saved for retirement (this isn't strictly speaking true, but nearly half have $0) and will have to rely on SS alone (or maybe some poverty programs).

Focus on saving more over the next 10 years and getting completely out of debt. Doing both of those things by Age 67 will set you up reasonably well. Again, I don't know your entire situation, so you may have to do some other things with spending if you have a lot of non-debt expenses.

And you're the perfect age for SS to start running out right when you hit 67*. We can't fix the past 40 years, but you can prepare over the next 10. Good luck.

*-based on current projections.

My dad is 83 and mom is 78 and both are in fair health. I reckon the Lord Jesus will determine my days but I’m trying to think about retirement in another 10 years

Make sure you’re debt free when you retire. Equally important.