For a plane wave the intensity (power per unit area) has a magnitude:
I =
EB
mo

B = E/c, so the magnitude of the instantaneous intensity is:
I =
E2
c mo
=
c B2
mo

The average intensity is:
Iav =
ErmsBrms
mo
=
EmaxBmax
2mo
=
Emax2
2c mo
=
c Bmax2
2 mo

For example, a 3 mW laser with a beam with a radius of 1 mm has an average intensity of 955 W/m2. This comes from dividing the power in watts by the beam area in m2. Compare this to sunlight, with an average intensity of a little over 1000 W/m2, and you see why it's dangerous to shine a laser beam in your eye.

The peak electric field in the laser beam is Emax = 0.05 V/m.
The peak magnetic field is Bmax = 1.6 x 10-10 T.

Energy density

The energy density, in units of J/m3, is:
u = uE + uB =
eoE2
2
+
B2
2 mo
= eoE2 =
B2
mo

Exactly half the energy in an EM wave is in the electric field, and half in the magnetic field.

To get from energy density (J/m3) to intensity (J/(s m2)) multiply by c (m/s).

I = cu