The invention provides a low-noise stamping die and a method. The low-noise stamping die comprises an upper die base and a lower die base, the upper die base is sequentially provided with a plurality of punches, and the lower die base is used for supporting a product blank and conveying the product blank; in one-time die assembly, the plurality of punches are respectively used for punching the product blank, corresponding hole sites with certain areas are formed on the product blank, and the projection areas of the punches on a transmission plane of the product blank are respectively defined as S1, S2, S3,... Sn, wherein the average value of the projection areas is Sp, and the projection areas S corresponding to all the punches are between 90% of Sp and 110% of Sp. According to the low-noise stamping die, the blanking amount is subdivided and even equally divided, it is guaranteed that the projection area S corresponding to a single progressive die sub-die is within a reasonable range, the blanking hole sites with large-contour appearances are subdivided into multiple times of small-component blanking, the blanking amount corresponding to the projection area each time is controlled, then the total noise value obtained after stamping noise of the multi-stage punches are superposed is reduced, the working noise environment is improved, and harm to the body of an operator is reduced.