Trophic cascades are important determinants of food web dynamics and functioning, yet mechanisms accounting for variation in trophic cascade strength remain elusive. Here, we used food chain models and a mesocosm experiment (phytoplankton–zooplankton–shrimp) to disentangle the relative importance of two energetic processes driving trophic cascades: primary productivity and energy transfer efficiency. Food chain models predicted that the strength of trophic cascades was increased as the energy transfer efficiency between herbivore and predator (predator efficiency) increased, while its relationship with primary productivity was relatively weak. These model predictions were confirmed by a mesocosm experiment, which showed that the strength of trophic cascade increased with predator efficiency but remained unaffected by nutrient supply rate or primary productivity. Combined, our results indicate that the efficiency of energy transfer along the food chain, rather than the total amount of energy fixed by primary producers, determines the strength of trophic cascades. Our study provides an integrative perspective to reconcile energetic and population dynamics in food webs, which has implications for both ecological research and ecosystem management.