Mac is stuck in macOS Utilities – how do I get out???

Install El Capitan or Later from Scratch

If possible, back up your files.

1. Restart the computer. Immediately, at or before the chime, hold down the Command and R keys until the Apple logo and progress bar appear. Wait until the Utility Menu appears.
2. Select Disk Utility from the Utility Menu and click on the Continue button.
3. When Disk Utility loads select the target drive (out-dented entry w/type and size info) from the Device list.
4. Click on the Erase button in Disk Utility's toolbar. A panel will drop down.
5. Set the partition scheme to GUID.
6. Set the Format type to APFS (SSDs only) or Mac OS Extended (Journaled.)
7. Click on the Apply button, then wait for the Done button to activate and click on it.
8. Quit Disk Utility and return to the Utility Menu.
9. Select Install OS X and click on the Continue button.