Abstract: With the deepening of shale oil exploration and development, accurately evaluating the oil-bearing property and mobility of shale oil reservoirs is crucial for making real-time drilling decisions and predicting production capacity. However, conventional rock pyrolysis techniques exhibit limitations in quantitatively characterizing multi-occurrence-state shale oil, necessitating a more precise assessment method. By optimizing conventional pyrolysis analyzers and adopting a multi-stage programmed heating technique, this study achieved precise measurements of free oil, bound oil, and solid hydrocarbon components. Furthermore, the relationships between these parameters and organic matter abundance or total hydrocarbon content were investigated. Experimental results demonstrate that multi-stage rock pyrolysis technology can more accurately characterize the oil-bearing potential and mobility of shale oil reservoirs. The results exhibit strong consistency with 2D nuclear magnetic resonance logging data, validating the reliability of this method. By quantitatively analyzing oil-bearing characteristics under different occurrence states, multi-stage rock pyrolysis technology provides innovative insights for real-time shale oil reservoir evaluation, which holds significant importance for advancing shale oil exploration and development technologies.