Microbial fuel cells (MFCs) utilize microorganisms as catalysts to transform the chemical energy to electrical power. However, the practical application of MFCs is currently impeded by low power output, which is caused by insufficient microbial colonization on the anode, slow extracellular electron transfer at the microbe-anode interface, and low oxygen reduction reaction catalytic efficiency at the cathode. Herein, a three-dimensional (3D) hierarchical porous anode of Carbonization-CTS-MF/rGOtempreture (CCMF/rGOT) by pyrolyzing crosslinked composite of melamine formaldehyde resin (MF), chitosan (CTS) and graphene oxide (GO). The macroporous anode provides a biocompatible surface for exoelectrogens and 3D electron transfer pathways. In addition, an appropriate balance of graphitic-N and pyrrolic-N content optimizes both conductivity and the number of active sites, thereby synergistically enhancing extracellular electron transfer (EET) efficiency. Therefore, the power density of CCMF/rGO1000 anode is 11.28 W/m3, which surpasses the CCMF1000 anode without 3D reduced graphene oxide (rGO) conductive network (10.04 W/m3), and traditional carbon cloth anode (4.36 W/m3). Moreover, the anode runs stably for more than 200 days with a maximum operating voltage of 0.69 V, which achieves chemical oxygen demand (COD) removal rate of 95.4 %. This work provides a promising strategy to prepare a free-standing 3D anode with enriched exoelectrogens and enhanced EET to improve the MFCs performance.