Hydraulic fracturing (HF) in horizontal wells frequently encounters challenges such as uneven fracture propagation and elevated energy consumption, largely due to stress shadow effects and perforation inefficiencies. This paper presents a novel stress-coupled perforation (SCP) technique that dynamically optimizes perforation cluster parameters by integrating real-time stress interference. The approach employs a semi-numerical model grounded in linear elastic fracture mechanics (LEFM) and energy conservation principles, enabling rapid simulation of multi-fracture propagation with high accuracy. Field applications in both homogeneous and heterogeneous shale reservoirs demonstrate that SCP achieves more uniform fracture development while reducing energy consumption by 22%–37% per unit fracture area compared to the conventional extreme limited entry (EXL) method, without sacrificing fracture coverage. The method offers a practical and sustainable pathway to improve HF efficiency, lower operational costs, and reduce environmental impact.