The occurrence states (adsorbed or free) directly control the transport and production of shale oil, and free oil is the most common potential product available using existing technologies. A variety of theories and experimental methods have been developed to estimate the adsorbed and free oil amounts in shale pore-fracture systems, however, it is difficult to clarify the microdistribution characteristics of shale oil in in-situ pore systems using these methods. In the study described here, by integrating experimental and theoretical models, an effective method was developed to reveal the microdistribution of oil confined in nanoporous shales from the Dongying Sag, in the Bohai Bay basin, China. Centrifugation–nuclear magnetic resonance (NMR) experiments were combined with the modified Langmuir equation, and then applied to estimating amounts of adsorbed and free oil. And the microdistribution characteristics of shale oil were then analyzed by the adsorption ratio theoretical model. Furthermore, the mechanisms of controlling the adsorbed, free amounts and microdistribution of shale oil were also discussed. The primary results demonstrated that the modified Langmuir equation (Langmuir-like equation) was an effective and accurate technique for evaluating the adsorbed and free oil amounts in shales. We estimated that adsorbed and free oil amounts ranged from 5.8023 to 29.7995 mg/g, and from 3.9510 to 25.6410 mg/g, respectively, at a temperature of 20 °C, while the adsorbed oil weight ratios were 0.2778–0.7023 (mean 0.5438). The average value of the adsorbed oil density was approximately 2.0231 g/cm³, which was 2.6994 times that of the free oil. The average adsorbed layer thickness was 0.7433 nm, which equaled nearly two molecular diameters. The adsorbed and free oil microdistribution was clearly described by the adsorption ratio theoretical model and the T₂ spectrum. The adsorbed oil was mainly confined to micropores, while free oil was stored in meso- and macropores—and that pore microstructures affected shale oil microdistribution characteristics. The amount of adsorbed oil was mainly controlled by micropore volume and specific surface area, while the amount of free oil was closely associated with total volume of the larger pores. We also noted that the more complex the pore structure, the lower the free oil content and the higher the adsorption ratio. The amount of adsorbed oil was closely related to the shale composition, and increased with TOC content. The amount (ratio) of adsorbed oil also increased with increasing clay mineral content, and was negatively proportional to the quartz + feldspar content. The authors are confident that the study described in this paper has delivered new insights into the microdistribution of adsorbed and free oil in shale pore-fracture systems.